Following my most recent workout, I'm starting to believe that for building chest strength, the dumbbell fly is much better than the bench press.
It kinda makes sense. The function of the pectoralis major is to "flex, adduct and rotate the arm medially." The bench press accomplishes this, but it also utilizes a tricep extension in the process.
I propose that by taking the triceps out of the equation entirely and just doing a heavy dumbbell fly for your main chest workout, you can work the chest much harder. The triceps can be worked separately anyway if you're trying to be a bodybuilder, and are often worked in other pressing exercises by default.
Yesterday I did 3 sets of 10 flat bench dumbbell fly, 50, 60 and 70 pounds respectively, and today my chest feels more sore than it did after years of heavy bench pressing and dipping and so forth. I can't even compare it really, the feeling is worlds apart. I can tell this will really blow up my chest.
Everyone here wants big chesticles too, what are your thoughts on the issue? Assuming an otherwise well rounded program, is there any reason a person shouldn't use the dumbbell fly as the basis for their chest work rather than the bench press?
Thread: DB fly vs. bench press