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  1. #1
    You mirin? VTLifts's Avatar
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    Anyone (with a decent chest) swear by DB chest fly?

    The internet seems mostly in agreement that DB flys are not good because 1) shoulder injury risk 2) strength curve

    #1 should be manageable if you keep some bend in the elbow and use controlled form for higher reps

    #2 I get, but even the bench press itself has a strength curve that is hardest at the bottom/lower portion with little effort at the top and nobody complains about that while advocating for only banded/chain bench.

    I know arnold was a huge advocate of flys, but it seems modern day views them as an old school, too risky movement and we should be performing cable fly instead.

    Just curious if anyone saw notable improvement in their chest mass and/or aesthetic by doing DB flys? If so, what was your programming?

    Conversely, anyone 100% against them? Why?
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    Registered User GeneralSerpant's Avatar
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    I was thinking today about how I've always felt that a lot of shoulder raise exercises are kinda dumb. Flys are kinda the same probably.

    Just seems like such unnecessary movement pattering.
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    Probably unnecessary besides topless for a photo shoot.
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    Registered User EliKoehn's Avatar
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    Just about the only thing I've ever done routinely for my chest are presses and dips and I like to think mine has developed decently.

    I'm actually a little more curious about pullovers than I am about flyes, since it's a unique exercise in that it employs the lats and the pectorals in the same contiguous motion.
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    I'm 100% against them because I've been battling shoulder issues for years. I'm not sure that flies were directly to blame, but there are plenty of other good movements that don't carry as much risk, so there's no reason to bother in my case.
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    I'd prefer cross cables, bands, or a pec machine fly, and being able to keep tension on the chest.

    Not sure dumb bell flies do much. The tension is very short lived. It's much harder to get the angle while lying on a bench.
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    Registered User jaxqen's Avatar
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    Originally Posted by VTLifts View Post

    I know arnold was a huge advocate of flys, but it seems modern day views them as an old school, too risky movement and we should be performing cable fly instead.

    Just curious if anyone saw notable improvement in their chest mass and/or aesthetic by doing DB flys? If so, what was your programming?

    Conversely, anyone 100% against them? Why?
    Dumbell flyes are not cable flyes, different exercises.

    Hard to say, if you are doing several exercises for a muscle group.

    I don't know why someone would be 100% against them or 10% against them. You either do them or not. Do them if you like them, if you feel the muscle, if you want to include them in your routine. If not, don't do them. Simple as that! Too risky? Just like the other exercises, it depends a lot on your form. Deadlifts can be risky. Military press can be risky. Preacher curls can be risky. Any exercise can be risky, even tricep kickback.
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    Registered User jk202's Avatar
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    I don't see the point of doing them when cables exist. They have their place to specifically overload the lengthened range, but as a standalone exercise, seated cable flyes are a much more efficient exercise
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    Registered User Canz0's Avatar
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    Originally Posted by jaxqen View Post
    Dumbell flyes are not cable flyes, different exercises.

    Hard to say, if you are doing several exercises for a muscle group.

    I don't know why someone would be 100% against them or 10% against them. You either do them or not. Do them if you like them, if you feel the muscle, if you want to include them in your routine. If not, don't do them. Simple as that! Too risky? Just like the other exercises, it depends a lot on your form. Deadlifts can be risky. Military press can be risky. Preacher curls can be risky. Any exercise can be risky, even tricep kickback.
    People talk about them so much because so many old bodybuilders like Arnold gave this message that flys are so good for growth.

    Problem with dumbbell flys is that they an extremely inefficient workout. You have to carry less weight to stop the injuries and you get no gains at the bottom or peak of the workout.

    It is just peeps getting word out that this workout is terrible for people.
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    I like to do em on the floor, my shoulders really thank me for it cause it removes possibility of overextending under load. I can use as much weight as I can lift without worry of joint pain, it's great. Personally, if i'm isolating for chest I like around the worlds more, but flyes are a close second. Squeezing exercises are always useful in the right amount, I think.
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  11. #11
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    Just for me personally, I don’t see much reason to isolate pecs as a natty. Bench variations, OHP, dips can build a massive chest. If you’re on gear that’s a different story.

    I only really incorporate direct work for arms, delts and abs
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    I love how flies feel, but also don't think there's any added benefit from doing db ones vs cable/machine.
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    Pec deck or crossovers > flyes

    Also, pullovers are great, but preferably the machine/Hammer variant
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    Registered User GeneralSerpant's Avatar
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    There's probably a cool hipster strength type of db fly worth doing, as is the case with a lot of stuff.
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    Above average Junsuiakai's Avatar
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    Originally Posted by radrd View Post
    I'm 100% against them because I've been battling shoulder issues for years. I'm not sure that flies were directly to blame, but there are plenty of other good movements that don't carry as much risk, so there's no reason to bother in my case.
    Came in to say this. And pull overs are goat
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    Registered User GeneralSerpant's Avatar
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    Originally Posted by Junsuiakai View Post
    Came in to say this. And pull overs are goat
    Seems like a great stretch for the back.
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    Originally Posted by GeneralSerpant View Post
    Seems like a great stretch for the back.
    Among other things
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    Registered User GeneralSerpant's Avatar
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    Originally Posted by BeginnerGainz View Post
    Among other things
    I just mean as an alternative to downward pulls.
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    Originally Posted by BeginnerGainz View Post
    Pec deck or crossovers > flyes

    Also, pullovers are great, but preferably the machine/Hammer variant
    Crossovers and flyes are the same thing..?
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    Above average Junsuiakai's Avatar
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    Originally Posted by GeneralSerpant View Post
    Seems like a great stretch for the back.
    pull over can work chest if you focus on the squeeze. My ultimate favorite is two dumbells close together and pressing. Jujimufu calls it hex press. I never felt my chest properly till I started this one. He had the same issue.
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    Registered User jaxqen's Avatar
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    Originally Posted by Junsuiakai View Post
    pull over can work chest if you focus on the squeeze. My ultimate favorite is two dumbells close together and pressing. Jujimufu calls it hex press. I never felt my chest properly till I started this one. He had the same issue.
    Don't triceps take over chest?
    Looks like a bench press with a hammer grip.
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    Originally Posted by jaxqen View Post
    Don't triceps take over chest?
    Looks like a bench press with a hammer grip.
    no you dont lock the elbows

    You dig your elbows into your sides and squeeze your chest as hard as you can.

    My chest wasnt growing at all till I added 10 sets of this a week.
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