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  1. #1
    Banned nghertz's Avatar
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    Exclamation Chest Press vs. Chest Flies | Which one is the best?

    Hey,

    I'm a newbie at bb.

    Which exercise do you recommend me for faster gains.

    It say's here that both of them develops the same muscle. The "Pectoralis Major" but I do not know witch one is more effective.

    Dumbell BP


    Dumbell Flies


    And if you recommend me dumbell flies which one incline or decline?
    Last edited by nghertz; 10-28-2009 at 04:17 PM.
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  2. #2
    Registered User LatinoMusculito's Avatar
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    Press.

    DB/BB. Do both.
    "A man becomes what he thinks about."
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  3. #3
    Registered User CaliBakes's Avatar
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    dumbell flys flaten your chest, like if your chest's too bulky and the dumbell press will give u size, it will build your chest outwards
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    Registered User EPMD's Avatar
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    You could make a routine without flys and still get by, but a routine without either incline or flat bench press is incomplete.
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    If you want to build your chest, do d'bell presses. You can handle more weight and more weight plus decent nutrition plus time=larger muscles. Nothing wrong with flyes but you just can't handle a whole lot of weight compared to the d'bell benches. If you're into hypertrophy, do both; start off with either flat or incline presses for chest, then either incline or decline flyes. Pay attention to how you feel to the presses and flyes; I get nothing from doing flat flyes and benches, so I dropped them and do low-incline presses and decline presses and flyes as they give me a better feeling. You may respond differently, so experiment a little and see which suits you best.
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    Originally Posted by EPMD View Post
    You could make a routine without flys and still get by, but a routine without either incline or flat bench press is incomplete.
    Originally Posted by LatinoMusculito View Post
    Press.

    DB/BB. Do both.

    ^^^Agree with both, been doing both and have had great growth.
    2007- 300lbs
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    weightloss/Booster pills are not magic, just simply an assist. You still must train and eat whole. If you don't you just wasted your money.

    If you are a skinny little thing with a few cuts you in no way shape or form should be giving advice

    If you have not lost the weight yourself in no way shape or form should you be telling bigger people how to lose weight.
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  7. #7
    Registered User Dr Clay's Avatar
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    It's not that either is better, it's just that they are different. Same with incline vs flat.

    Presses use the anterior deltoids and triceps a bit - thus they're called a "compound movement." Flyes isolate the pecs more, using less triceps and anterior delts. So more of the stress is on the pecs...yet you have to use a lighter weight. So...

    If picking between the two, go with presses as they are more "functional" if you will. Yet flyes are great too, especially if you have good, strong triceps yet weak pecs.

    Hope that helps a bit.

    All the best in your bodybuilding endeavors.
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    The above is for informational purposes only and is not meant to be used as medical advice. Always consult your doctor prior to beginning any new diet, supplementation, or exercise program.
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  8. #8
    Registered User hellawaits77's Avatar
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    Both. Begin your workout with presses, as you can do more weight; and perform flyes later.
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    Originally Posted by CaliBakes View Post
    dumbell flys flaten your chest, like if your chest's too bulky and the dumbell press will give u size, it will build your chest outwards
    your an idiot man , looking at your pic your muscular physique it terrible, the exercise does not depend if your chest will be bulky or flat, lol u clearly dont know **** and muscular growth and shape is based on genetics
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  10. #10
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    They're both pretty dang good chest exercises. While DB Flyes are a more pure chest exercise, I think due to their form it's difficult to progressively overload with them. Both exercises suffer from losing resistance at the top of the movement, causing less inner chest development. To fix this you might consider cable flyes.
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    If you're looking for size/strength/muscle shape (basically a general overall goal) do press first then flies second in your workouts
    If you're looking just for strength/power focus on the press (this will still gain you size in the chest of course)
    Compound Weights, Bodyweight Exercises and Sprinting
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  12. #12
    Registered User I_hate_Training's Avatar
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    Arnold was a huge believer in flys. He used benching on all 3 angles. Yet he also did that with flys. Cant really complain or argue that it worked.

    I find that presses work second in my workouts and flys 1st. However, much like Arnold did, I use all 3 angles on each. I pick 2 angles of each and then do 3 sets about of 6-8/8-10/10-12 reps. I figure thats the best way to get both strength and I also grow.

    Some with longer arms tend to find presses dont work well. Which is true, to a point. It seems delts and tris really try to take over if your arms are longer. Over the past couple years, I find the Hammer Strength machines help for this. It isnt exact, but the movement is close to a normal press. The better you get body position (still an important part of presses) the better you learn to take your delts and tris out of it. If you have this issue, give that idea a try. 2 weeks Hammer, 2 normal press...repeat till normal presses feel second nature. Then only use the Hammer machines for burnout type stuff.
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  13. #13
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    Presses. Heavier weight, easier strength increases > more size gains. I've found that when doing a dumbbell press, arc your arms out wider (not straight down) on the negative and on the way up move the dumbbells up in an arc inward (like giving a hug) to where they're a few inches apart at the top. SQUEEEEZE your pecs, if you think presses lose chest activation at the top try this way of doing them. This way you're working your chest in the 2 ways it can only work - moving the arm across the body and pressing.
    PR's > Goal

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  14. #14
    Registered User taxgeek's Avatar
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    If I had to pick only one exercise for chest growth, it would probably be incline DBs at 30 degrees, although I think flat bench has more benefits in general (beyond just chest work).

    Flies are not very important for most people.

    (crap, I really need to start paying attention to the dates on these treads.)
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    I feel the best contraction with flies but presses will be better for quick mass
    bulking to 175
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