sore delts during flyes

[propagandruw]

I need some advice. Whenever I work my chest my front delts kill me when I'm doing flyes. Many times I have to stop bcuz of the pain in my shoulder before I'm actually fatigued.

It's ONLY during flyes. Any other chest exercise or even shoulder exercises doesn't bother me.

I dropped the weight, worked on technique, watched/changed my forum, everything I can think of.

Currently I've done both free weights and the machine. Both bother my shoulders. I'm using only 40-50 lbs with dumbbells and about 80lbs on the machine. I've gone lower and it still bothers me.

What am I doing wrong?

[DJAuto]

Is it pain or soreness/fatigue? Two very different things. And, if changing technique and/or approach doesn't work...why not just drop the movement? Not everyone is compatible with everything.

[VQ35DE]

Is your back rounding or do you lean forward at the end of the move(bringing your hands together)?

When I changed my form to arched back and chest puffed out I felt much less shoulder activation and more chest contraction.

[Tillday]

Try doing them on the floor, it's a reduced ROM but the contact of your shoulders with the ground will help you to know if you're making excessive movement of your shoulders during the lift.

Like others have said another way is to make sure you're pulling your shoulder blades together and arching your back, this will let you know that they are stationary

One thing I've started doing, I start with the dumbbells held parallel to my body, as normal, and as I come together I rotate them to be as they would at the top of a press, I feel less stress in my shoulders and more chest activation from this movement.

[propagandruw]

Is your back rounding or do you lean forward at the end of the move(bringing your hands together)?

When I changed my form to arched back and chest puffed out I felt much less shoulder activation and more chest contraction.

I squeeze the shoulders together and don't bring my hands all the way together as to keep tension on the chest and as you mentioned less shoulder activation.

Is it pain or soreness/fatigue? Two very different things. And, if changing technique and/or approach doesn't work...why not just drop the movement? Not everyone is compatible with everything.

It's a burning feeling at first then kind of painful. Do you have a substitute for them? If I can't correct it, I will probably look at dropping it.

Try doing them on the floor, it's a reduced ROM but the contact of your shoulders with the ground will help you to know if you're making excessive movement of your shoulders during the lift.

Like others have said another way is to make sure you're pulling your shoulder blades together and arching your back, this will let you know that they are stationary

One thing I've started doing, I start with the dumbbells held parallel to my body, as normal, and as I come together I rotate them to be as they would at the top of a press, I feel less stress in my shoulders and more chest activation from this movement.

I'll give this a shot. Try the floor and rotation bit. See what happens.

Thanks fellas!

[stealthmedia]

Is your back rounding or do you lean forward at the end of the move(bringing your hands together)?

When I changed my form to arched back and chest puffed out I felt much less shoulder activation and more chest contraction.

Also pin your head back. OP this goes for you too

[DJAuto]

It's a burning feeling at first then kind of painful. Do you have a substitute for them? If I can't correct it, I will probably look at dropping it.

If you have access to cables - cable flies are great.

[stealthmedia]

If you have access to cables - cable flies are great.

The constant tension is awesome especially if you are a bit burned out from pressing already