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  1. #1
    Registered User vic0928's Avatar
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    DB Chest Press vs DB Chest Fly

    Is it normal to be able go heavier on the Chest Press than the Chest Fly? I do 3x10 of both exercises. For the chest fly i use 20 lb DBs and its a struggle but i finish. However for the Chest Press I use 30 lb DBs and finish easily and probably can even go higher. what could be the reason?

    I already know my triceps are weak so does the triceps play more of a role in chest fly than chest press? How about the wrists and forearms, do they also play more of a role in chest fly than chest press?
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    Your triceps aren't weak your just weak all over mate and yeah you'll be able to bench more than you can fly just focus on progressing each week with more weight or reps
    Squat(w) - 227.5kg/500lbs
    Bench - 150kg/330lbs
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    Originally Posted by vic0928 View Post
    Is it normal to be able go heavier on the Chest Press than the Chest Fly? I do 3x10 of both exercises. For the chest fly i use 20 lb DBs and its a struggle but i finish. However for the Chest Press I use 30 lb DBs and finish easily and probably can even go higher. what could be the reason?

    I already know my triceps are weak so does the triceps play more of a role in chest fly than chest press? How about the wrists and forearms, do they also play more of a role in chest fly than chest press?
    The db press involves the deltoids, triceps and pectorials whereas the fly movement is an isolation exercise due to the pectorials doing the majority, if not all the work. That is the reason as to why seemingly everyone can press more
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    Registered User vic0928's Avatar
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    Originally Posted by JuiceMane01 View Post
    Your triceps aren't weak your just weak all over mate and yeah you'll be able to bench more than you can fly just focus on progressing each week with more weight or reps
    Thanks for clarification and yes I am progressing on both.

    Originally Posted by CoffeeBlack77 View Post
    The db press involves the deltoids, triceps and pectorials whereas the fly movement is an isolation exercise due to the pectorials doing the majority, if not all the work. That is the reason as to why seemingly everyone can press more
    Is there a percentage of how much you can press more? Like your press should be 20-40% higher than your fly,etc?
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    Originally Posted by vic0928 View Post
    Thanks for clarification and yes I am progressing on both.



    Is there a percentage of how much you can press more? Like your press should be 20-40% higher than your fly,etc?
    It all depends on how strong your pecs are. There is no exact % as i would advise on dedicating the majority of your time to the press as it will build alot more muscle compared to the fly.
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    Registered User aj0538's Avatar
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    Originally Posted by vic0928 View Post
    Thanks for clarification and yes I am progressing on both.



    Is there a percentage of how much you can press more? Like your press should be 20-40% higher than your fly,etc?
    No Percentages apply here. There is no formula. You will always be able to press more then you fly.

    Focus on your presses, deadlifts and squats initially. Get stronger in your compound exercises and don't worry about isolation exercises for now until you get stronger and put on some mass.


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    Registered User vic0928's Avatar
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    Originally Posted by aj0538 View Post
    No Percentages apply here. There is no formula. You will always be able to press more then you fly.

    Focus on your presses, deadlifts and squats initially. Get stronger in your compound exercises and don't worry about isolation exercises for now until you get stronger and put on some mass.


    ^^^^^Gandalf? is that you?
    should i eliminate the fly exercise then? I like having some variety. If I do get rid of it, what do i replace it with. right now my chest routine consists of:

    Pushups 3x15 (normal,wide,narrow)
    DB Chest Press 3x10-12
    DB Chest Fly 3x8-10
    Superset of above three or Pec Mate 3x10
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    Registered User aj0538's Avatar
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    Originally Posted by vic0928 View Post
    should i eliminate the fly exercise then? I like having some variety. If I do get rid of it, what do i replace it with. right now my chest routine consists of:

    Pushups 3x15 (normal,wide,narrow)
    DB Chest Press 3x10-12
    DB Chest Fly 3x8-10
    Superset of above three or Pec Mate 3x10
    Do you belong to a gym or workout at home? What are your goals? Do you want to gain mass like a bodybuilder or look more like brad pitt in fight club?
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  9. #9
    Registered User vic0928's Avatar
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    Originally Posted by aj0538 View Post
    Do you belong to a gym or workout at home? What are your goals? Do you want to gain mass like a bodybuilder or look more like brad pitt in fight club?
    I have gym membership and have a gym in my condo basement. I workout in my basement when I don't feel like going to the gym or don't have time. I am looking for that Brad Pitt look. Right now I am cutting at 1,600-1,800 calories because I still have a lot of fat. I am hoping to bulk sometime in March. Right now if I bulk with already large amounts of fat, it won't look good down the road.
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  10. #10
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    Originally Posted by vic0928 View Post
    I have gym membership and have a gym in my condo basement. I workout in my basement when I don't feel like going to the gym or don't have time. I am looking for that Brad Pitt look. Right now I am cutting at 1,600-1,800 calories because I still have a lot of fat. I am hoping to bulk sometime in March. Right now if I bulk with already large amounts of fat, it won't look good down the road.
    Ok then you're really not to far off track with what you are doing. I was addressing going into a bulk and adding mass and strength. Your focus is not to do that yet.

    I would recommend the following--

    Keep the DB Bench press for 3 sets but I would vary the weights and reps for example;

    set 1 - 25 pounds x 15 reps
    set 2 - 30 pounds x 10 reps
    set 3 - 35 pounds x as many reps as you can get

    You can also keep it at 30 x 10-12 reps if you want but I think you're better off pyramiding the sets and reps. Pyramiding will help you to get stronger

    I would next do incline presses the same way with whatever weights you can handle

    set 1 - ? X 15
    set 2 - ? X 10
    set 3 - ? X as many as you can

    Since you are not looking to bulk I would use either the fly or the pec mate next. Either way focus on the stretch on each rep. Be slow and controlled on the descent and faster when you bring them back up.

    I would do three sets here

    Since your goal is weight loss I would wait no more than 60-90 seconds between sets. This will keep your heart rate up and will help with the weight loss.

    To finish off I would do 75 total push ups. I know it's a lot but it's a great way to finish your workout. You can vary your hand position from narrow to wide.
    I know you won't be able to do 75 in a row but just break it up into sets until you get to 75.

    As far as diet 1600 is as low as you want to go. You may even end up needing closer to 1800 calories. Focus on getting in enough protein (150-160 grams a day) and make sure to get healthy fats in along with your carbs.

    As far as the chest exercises go you can swap out exercises as you go. For example, instead of using the DB bench one week you may want to use a machine instead. That's fine.
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  11. #11
    Registered User vic0928's Avatar
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    Originally Posted by aj0538 View Post
    Ok then you're really not to far off track with what you are doing. I was addressing going into a bulk and adding mass and strength. Your focus is not to do that yet.

    I would recommend the following--

    Keep the DB Bench press for 3 sets but I would vary the weights and reps for example;

    set 1 - 25 pounds x 15 reps
    set 2 - 30 pounds x 10 reps
    set 3 - 35 pounds x as many reps as you can get

    You can also keep it at 30 x 10-12 reps if you want but I think you're better off pyramiding the sets and reps. Pyramiding will help you to get stronger

    I would next do incline presses the same way with whatever weights you can handle

    set 1 - ? X 15
    set 2 - ? X 10
    set 3 - ? X as many as you can

    Since you are not looking to bulk I would use either the fly or the pec mate next. Either way focus on the stretch on each rep. Be slow and controlled on the descent and faster when you bring them back up.

    I would do three sets here

    Since your goal is weight loss I would wait no more than 60-90 seconds between sets. This will keep your heart rate up and will help with the weight loss.

    To finish off I would do 75 total push ups. I know it's a lot but it's a great way to finish your workout. You can vary your hand position from narrow to wide.
    I know you won't be able to do 75 in a row but just break it up into sets until you get to 75.

    As far as diet 1600 is as low as you want to go. You may even end up needing closer to 1800 calories. Focus on getting in enough protein (150-160 grams a day) and make sure to get healthy fats in along with your carbs.

    As far as the chest exercises go you can swap out exercises as you go. For example, instead of using the DB bench one week you may want to use a machine instead. That's fine.
    Wow dude thanks for such a detail routine. I wish I can rep more than once. Will certainly try it out and good thing is tomorrow is chest and shoulders.
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    Originally Posted by vic0928 View Post
    Wow dude thanks for such a detail routine. I wish I can rep more than once. Will certainly try it out and good thing is tomorrow is chest and shoulders.
    No problem man. I do it for my buddies all the time. Just make sure to eat right and work on lifting more every workout. Either try to get an extra rep or try to add weight on the bar every workout. Sometimes you wont be able to but the whole point is progressively getting stronger.

    Good luck.
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    It is actually completely normal to be stronger on presses than flyes because they are a compound movement.
    Ive never met someone who is as strong or stronger on their flyes
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    Originally Posted by aj0538 View Post
    No problem man. I do it for my buddies all the time. Just make sure to eat right and work on lifting more every workout. Either try to get an extra rep or try to add weight on the bar every workout. Sometimes you wont be able to but the whole point is progressively getting stronger.

    Good luck.
    hey man is there any reason why you told me to finish of the chest routine with the push ups? I am kind of tired by the time I get to the Push ups and haven't reach 75 (got over 50 both times) the last two chest routine.
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    Originally Posted by vic0928 View Post
    hey man is there any reason why you told me to finish of the chest routine with the push ups? I am kind of tired by the time I get to the Push ups and haven't reach 75 (got over 50 both times) the last two chest routine.
    IMO bodyweight exercises are overlooked by a lot of people. You'll be able to hit parts of your chest you cant touch with flys and presses. You can vary your hand position from a narrow diamond to wider then shoulder width. You can also move your hands so your arms are at a 90 angle or more of a 45 degree angle (in relation to your body). Theres no way to hit your chest/tris/shoulders from this many angles in other exercises.

    For the type physique you're looking for I think the push ups are needed. 50 is great. 60 is better. 75 would be a goal to work towards.

    If you look at Pitt's workout for fight club there are 75 pushups, in the 300 workout used by the actors in sparta there are push ups.

    You should also feel work on your abs/back and other stabilizer muscles too that you wont get with just bench or fly.
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    Originally Posted by aj0538 View Post
    IMO bodyweight exercises are overlooked by a lot of people. You'll be able to hit parts of your chest you cant touch with flys and presses. You can vary your hand position from a narrow diamond to wider then shoulder width. You can also move your hands so your arms are at a 90 angle or more of a 45 degree angle (in relation to your body). Theres no way to hit your chest/tris/shoulders from this many angles in other exercises.

    For the type physique you're looking for I think the push ups are needed. 50 is great. 60 is better. 75 would be a goal to work towards.

    If you look at Pitt's workout for fight club there are 75 pushups, in the 300 workout used by the actors in sparta there are push ups.

    You should also feel work on your abs/back and other stabilizer muscles too that you wont get with just bench or fly.
    Thanks will keep it up and aim for 75.
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