posted Wed, 06/13/2012 - 15:06
1666
DB Flys vs DB Bench Press
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I don't want to do both of these on chest day as they are so similar. Is one preferred over the other for building the Chest? Should I do both?
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use the cables! its almost impossible to screw up flies using cables cause they pull your arms outward rather then downward.
Cable flys dont really build the middle pecs as great as db flys man,,, imo db flys workout the middle/outer pecs better than cable flys,, but thats just me idk what exactly this guy wants to do with his chest.
MASSIVE
Heynow,
Thanks for all the great advice. I was def under the wrong impression that they were to similar. I will be sure to do both from now on. I asked here because of all the expertise and you guys came thru! Thanks!
lol now I'm going to be think about fat chicks on chest days
Yes you should definitly do both bro, the db flys build the middle chest and the db presses build pretty much ur entire chest but it doesnt isolate your middle chest like the flys so u wont get the best workout with only db presses thts why its good to incorperate the db flys between or at the end of ur workout.
MASSIVE
I have always been under the impression that fly's hit the width or outer chest. then for middle chest I've always done a more narrow grip.
I rarely do Narrow grip for middle pecs,,it works too much of my triceps but thts for me, i guess its cuz my arms are 35inches long.lol... But yea for middle pecs i always go with 4-6 "heavy" sets of 8-12..that i can say is what really built my middle pecs bro n i rarely do cable flys or machine flys just maybe as a burn set..
Well they also give ur side chest when going down on the negative but its mainly for ur middle pecs bro, well thts how i was taught from the beggin and watched the pros hit it for there middle pecs..
if you feel they are similar your probably not doing dumbbell flys correctly. Arms should be locked in slight bent position the whole movement and lower the weight in big arch palms facing each-other the whole time until your knuckles practically hit the floor. Than follow the same exact arc path up like your hugging a 400lb woman as hard as you can and until your chest contracts (for most thats about a foot separating your wrists at the top)
I've seen WAAAAAAY to many people eff this exercise up and turn it into some wide bench dumbbell with a twist -
Boston2 totally different exercises dude. You should do them both. Most people finish their workout with flies and begin with presses.
Bro there are no short cuts to getting Big or looking Sexy.. Simple as that.. Gotta get down in the trenchs and start digging!
Personally I find cable flies to be much more effective because i have resistance through the entire motion of the work out. I always start out a chest day with Bar or DB bench then follow up with cable flies.. You should be doing both work outs imho.. Also hit incline and decline =p
AnonYou want to hit your chest or whatever muscle ur working in multiple ways just dont hurt yourself in process
AnonDo both do like 3-5 diff exercises that hit same area is what I do but to each is there own. I try and flood the muscles I hit! On chest day I hit incline smith mchne, decline smth machne, db presses cables set all the way to top and on all the way to bottom. And pec flys on machine too I dont care for standard bench press hurts my shoulder more than others but I do those to some times
If you don't do both during thr week you'll noticibly see faults quikly. Bench press thickens the outer pecks. Flies gets the chisled cleavage. Next time at gum look at dudes in tank tops and its easy to spot that weak spot. The chest will look concave. You're hear to juice and grow. So do it right.
No1Similar? so is flat bench and incline bench but i bet you do both. flyes are isolation bench press is not