I found out the hard way that my mid-back is not yet ready to do bench flies. While I love the stretch it gives me, it causes too much rib movement and I was once again plagued by subluxated ribs last month. My cable contraption does allow for pec decks, but they don't seem to focus where I want them to.
So my question is would I be better off abandoning flies completely, use the pec deck, or lay on the floor while doing DB flies (this would eliminate the "deep" stretch and minimize rib movement)?
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Thread: Fly question
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08-31-2007, 09:05 AM #1
Fly question
Any workout you can walk away from is a good workout.
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08-31-2007, 09:15 AM #2
IV,
How about using cables?
Many cable systems allow you to adjust the height of the pulley.
If you place the pulley about at bench level, there will be very little force at the bottom of the movement and more as you contract.
You can pretty much "dial in" the amount of force you want at the bottom using that approach.
Of course, you can switch to cable cross overs and make similar adjustments.
Good luckBut those who fight for right must remember St. Augustine's sage words,
"right is right even if no one is doing it...and wrong is wrong even if every one is doing it!"
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Got Causality?
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God, Duty, Honour, Country
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08-31-2007, 09:23 AM #3
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08-31-2007, 09:25 AM #4
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08-31-2007, 09:28 AM #5
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08-31-2007, 09:31 AM #6
I would abandon the flyes. There are many other movements you can do hit your pecs. Can you do DB benches (flat and incline)? If so, I would try adding those to your regimen and see what shakes out.
RayBeware of practicing your righteousness before other people in order to be seen by them, for then you will have no reward from your Father who is in heaven... so that your giving may be in secret. And your Father who sees in secret will reward you. Matt. 6: 1-4
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08-31-2007, 09:32 AM #7
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08-31-2007, 09:33 AM #8
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08-31-2007, 09:34 AM #9
I've never tried DB benches, so I don't know how they will effect me. However I do have DB handles that I can load with free weights, so I guess that there is really nothing preventing me from trying, other than myself.
Is there a general rule of thumb for guesstimating where to start out with them based on your BB Bench?Any workout you can walk away from is a good workout.
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08-31-2007, 09:36 AM #10
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08-31-2007, 09:39 AM #11
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08-31-2007, 09:43 AM #12
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08-31-2007, 11:47 AM #13
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08-31-2007, 11:56 AM #14
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08-31-2007, 12:29 PM #15
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08-31-2007, 02:01 PM #16
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08-31-2007, 05:40 PM #17
I may have found the cause of your problem, which I think is in the last paragraph of my message.
How to do a flat-bench flye.
Lie face-up on an exercise bench with your feet flat on the floor. Your head, back and glutes should all be touching the bench.
Hold a dumbbell in each hand with your palms facing each other, arms extended above your chest. Lock a slight bend in your arms and maintain that position throughout the movement.
Inhale slightly more than usual and hold your breath as you lower your arms directly out to your sides.
As your arms approach shoulder level or slightly below, contract your pectoral muscles to reverse direction, maintain that slight bend in your elbows. Follow the same arc to return to the arms-vertical position and exhale.
Pause momentarily and repeat for reps.
AVOID using excessively HEAVY weights, which may force you to bend your elbows too much and lower your elbows too far below the level of your shoulders. Bending the elbows more than just slightly turns the flye into more of a press, changing the muscular involvement; bringing your arms lower than the level of your shoulders can cause injury.
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