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  1. #1
    Registered User oldguy1961's Avatar
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    Adding Dumbbell Flys To Chest Routine

    What was the effect to you chest development after adding flat and/or incline dumbbell flys to you routine. Was it:

    a) very little effect
    b) affected certain areas a little or slightly improved shape
    c) made a major difference in the size of your chest.

    Arnold said it is c. In Education of A Bodybuilder book he says "everyone I taught to do this exercise correctly has build a gigantic chest."

    What is your experience?
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    Registered User BeginnerGainz's Avatar
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    Originally Posted by oldguy1961 View Post
    What was the effect to you chest development after adding flat and/or incline dumbbell flys to you routine. Was it:

    a) very little effect
    b) affected certain areas a little or slightly improved shape
    c) made a major difference in the size of your chest.

    Arnold said it is c. In Education of A Bodybuilder book he says "everyone I taught to do this exercise correctly has build a gigantic chest."

    What is your experience?
    They aren’t bad when done correctly, but cable crossovers are better IMO
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    Registered User air2fakie's Avatar
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    Results may vary if you don’t have the same “nutrition” routine he and his pupils may have had.

    If/when your gym is open, you may want to try sitting sideways in the seated hammer strength BP machine and pressing one arm outwards away from the seatback across your chest, and see how that feels compared to dumbbell flyes.
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    Unregistered User MyEgoProblem's Avatar
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    They have kind of a bad strength curve..

    Virtually no tension in the top half of the rom.
    But if you do cables or band flys to it won't matter much.

    Now if you used dumbells with bands 😏 to accommodate the bad strength curve and add tension to the top.
    FMH crew T-Rex.
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    Registered User Garage Rat's Avatar
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    IMO they can effect the shape of the chest and add the extra detail especially if your contest training.
    Some guys do these "wrong"in that they let the DB's fall inward instead of squeeze inward.
    Placement of your arms is important.
    Upper arms should be out away from the body for the most part.
    Lower arms need to stay outpost the elbows but don't necessarily have be straight.
    A bend in the elbow is ok but to take pressure off the elbows but not to much.
    You need to think bringing the upper arms together squeezing while the lower arms as mentioned are out.
    Chest should be arched up,if not it put more stress on the shoulder and off the pecs.
    Range IMO should be no more than upper arms parallel to the floor,any farther could cause you shoulder issues.
    I know there are pics of Arnold with a deep arm position but that risky.
    AS mentioned about at a certain point with DB's the stress on the pecs diminishes that is where you stop the rep and reverse the movement.
    You should always think contraction throughout the movement for the best results.
    Not a max weight movement but light to moderate weights.
    Last edited by Garage Rat; 06-15-2020 at 09:57 AM.
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  6. #6
    Registered User oldguy1961's Avatar
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    Thanks Garage. I am doing what you are saying and getting very sore in the chest. Hopefully that leads to growth. I stop about 10" before the dumbbells come together.
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    Registered User radrd's Avatar
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    My experience is they contributed to my shoulder injury and they put your shoulders at significant risk unless done on the floor with limited ROM.
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    I think the effect depends upon your way of doing exercise and your diet routine.
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    Registered User MarcusFitPro's Avatar
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    It's difficult to say because I simply mix and matched the exercises just for muscle stimulation to reduce boredom.
    Marcus Morgan M.Ed, Exercise Science, Physiology

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