Weak? Unflexible? What's going on?

LittleRoo13 · 12-24-2007, 10:18 AM

Hi guys, I have a question regarding reverse flyes, which I've been doing by lying face down on a bench at an incline of about 45 and holding really really super-light dumbbells then lifting my arms straight out to the sides as high as I can. The problem is that I never feel like I'm getting the full range of motion, even if I set the dumbbells down and just swing my arms out to the sides. It's like I try to lift my arms all the way so they're parallel to the floor, but they just stop about 85% of the way up and won't go any further. It's not a feeling of fatigue or complete failure, it's just like my arms won't move any further. I never get a burn going in my shoulders, and I don't know why! Is it possible my shoulder joint just isn't flexible enough to benefit from doing the exercise this way? If so, how do I stretch it out? And also, what exercise could I do instead until I get more flexible? Or could it be that I really am just so weak that I can't do reverse flyes even with 5 lb. dumbbells and that this is ALWAYS how it feels when you first do the exercise! Or maybe my form is off or something...

Sorry if this question is stupid or obvious...thanks for your help ahead of time

DJAuto · 12-24-2007, 01:00 PM

Quote:

Originally Posted by Amber13

Hi guys, I have a question regarding reverse flyes, which I've been doing by lying face down on a bench at an incline of about 45 and holding really really super-light dumbbells then lifting my arms straight out to the sides as high as I can. The problem is that I never feel like I'm getting the full range of motion, even if I set the dumbbells down and just swing my arms out to the sides. It's like I try to lift my arms all the way so they're parallel to the floor, but they just stop about 85% of the way up and won't go any further. It's not a feeling of fatigue or complete failure, it's just like my arms won't move any further. I never get a burn going in my shoulders, and I don't know why! Is it possible my shoulder joint just isn't flexible enough to benefit from doing the exercise this way? If so, how do I stretch it out? And also, what exercise could I do instead until I get more flexible? Or could it be that I really am just so weak that I can't do reverse flyes even with 5 lb. dumbbells and that this is ALWAYS how it feels when you first do the exercise! Or maybe my form is off or something...

Sorry if this question is stupid or obvious...thanks for your help ahead of time

Physiologically, the arms won't be able to extend or stretch past a certain distance.

BUT, it could be a slight flexibility issue. Practice doing stretches for that area. (Click here for the stretching guide.)

Rows and other horizontal pulling movements, especially with wide grips, hits that area nicely. Though, there's plenty of alternatives for the posterior deltoid: http://www.exrx.net/Lists/ExList/Sho...#anchor1934542

Tyciol · 12-24-2007, 01:07 PM

If they won't go, it would mean tight pecs.

Try it without weight, with light dumbbells, with heavier, and see if you note any differences. It aids the diagnosis.

LittleRoo13 · 12-27-2007, 10:12 AM

Thanks guys! I tried it without weights and my arms STILL don't go much higher! I think it's probably a combination of weak pecs and unflexibility. I don't stretch AT ALL...bad, I know. So I'm going to start hitting the pecs hard and doing some stretching. I really appreciate your help!

JohnnyTest · 12-27-2007, 10:46 AM

One stretch you can try is to sit on the floor have someone behind you.

You place your opposite hand on your opposite pec and steady it, the person then takes your shoulder and pulls your shoulder backwards and gives it a really good stretch

do you slouch?

Dave Ostema · 12-27-2007, 01:35 PM

Make sure you keep your elbows higher than your hands and go
fairly heavy and remember full range of motion is not needed in this one
touch the dumbells at the bottom then go half the full range you can do
if you had no weight in your hands, then when your done with that set of
lets say 15, high reps work better for shoulders, then go down in weight
with NO rest, then do another set, then another hard set go down again
with lighter weight each time, you know run the rack. I know this will work
good form is everything on this one don't get sloppy on this one it will burn
like hell but good results. Any more questions you can find me at
davesgymzone.com Hope this helps you.

LittleRoo13 · 12-28-2007, 12:39 PM

JohnnyTest~ Thanks for the stretch idea! YES, I definitely slouch wayyyy too often. And I also spend a lot of time lying on my bed resting my head on my right hand while I play around on my laptop--NOT good, I'm sure!!! I'll try to work on correcting my posture more and stretching out my shoulders. I REALLY appreciate your help!

Dave~ Thanks so much for your reply! I think keeping my elbows over my hands will definitely make a difference--I was sort of trying to keep my arms straight while I did it which just put a lot of stress on my wrists! Also, it's good to know that I don't have to get my arms ALL the way up even with my shoulders. I can definitely make it halfway, and I'll just do as many reps as I can, decrease the weight, then do more, just like you said!!! Thanks!