Pec - deck fly (butterfly press) has an effect similar to that of the flat
bench dumbbell fly.
Shortly put, Arnold claims that the flat -
bench dumbbell fly might just be the best exercise for re-shaping the pecs and significantly increasing their amount of quality muscle mass.
And according to his experience, if you make the flat -
bench dumbbell fly the central movement in your chest workout program, you could unlock a before - invisible path of growth potential, and sculpt your pecs to look maximally powerful and aesthetically muscular.
Even Arnold Schwarzenegger, who is the legendary owner of one of the biggest chests ever, stated that the flat -
bench dumbbell fly is the single most effective exercise he ever did for his chest.
Not exact matches
Incline
dumbbell bench press — 3 x 10,8,6 (after the warm up, pyramid your way up to 5 reps to failure) Barbell
bench press — 3 x 10,8,6 Pec - deck
fly or
dumbbell fly — 3 x 15 (pick a weight that you can easily do 12 - 15 reps with)
A1
Bench Press * — 3 x 8 (with 75 % of your 1 rep max) A2 Barbell Rows * — 3 x 8 B1 incline
dumbbell press — 3 x 8 B2 T - bar row or a chest supported row - 3 x 8 C1 Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X
dumbbell press — 3 x 8 B2 T - bar row or a chest supported row - 3 x 8 C1
Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X
Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X 10 - 12
What do you think will help you build more strength and mass and where can you use bigger amount of weight — leg extensions or squats,
bench presses or
dumbbell flies, a biceps curl or a chin up where you lift your own body weight?
Furthermore, while the
bench press is incredibly effective for developing immense chest thickness, the
dumbbell fly is one of the best moves out there when it comes to building chest width, and a fully developed chest is defined by high levels of both thickness and width.
This applies regardless of what type of chest exercise you are doing — pushups,
dumbbell flys,
bench presses, neck presses or dips.
A more detailed research of all existing training footage from Arnold's golden days (together with the material that didn't make the cut during the production of Pumping Iron) makes it obvious that that that the
dumbbell fly, when performed properly, can be an extremely effective and even transforming exercise, especially when done on the flat
bench.
Don't listen to all these guys who give you twenty different exercises for the chest — incline presses, decline presses, the flat
bench press, incline, decline and flat
dumbbell flys, cable crossovers, front raises, pullovers... from what I've found, overtraining the chest really doesn't get anyone anywhere.
Not the
bench press, not pushups, and certainly not
dumbbell flys.
When you say
dumbbell flys for chest day on a
bench, do you mean incline db
flys or flat db
flys?
But, in a busy gym, you can superset with dips using the same
bench you used for
dumbbell flys.
U mean
Dumbbell Incline press 4 set 12 rep each, Chest
Flys with
Dumbbells (On
Bench) 4 set 12 rep each right?
I use a
bench to do
flys and I would need a stack 3 feet high to rest my
dumbbells.
This is done just like the regular
dumbbell flys keeping the
bench declined at 45 degrees but lower the weight on to your lower chest.
This is done just like the regular
dumbbell flys keeping the
bench inclined 45 degrees but lower the weight on to your upper chest.
Along with
Bench Press,
dumbbell flys are required to develop a complete chest.
So you could do
bench press and then
dumbbell chest
fly.
Set up a
bench as you did for the incline
fly and lie back against it with a
dumbbell in one hand at shoulder level.
The main problem with almost every chest training routine is that it only focuses on the middle portion of the chest with basic exercises like the barbell
bench press and
dumbbell fly.
Chest + Triceps * Incline
bench press superset with Incline dumbbell fly 4 sets x 6 reps * Flat bench dumbbell press superset with decline bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench press superset with Incline
dumbbell fly 4 sets x 6 reps * Flat
bench dumbbell press superset with decline bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench dumbbell press superset with decline
bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps *
Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip
bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead
dumbbell extensions superset with
dumbbell kickbacks 3 sets x 12 reps
Push ups, pull ups,
dumbbell bench, or
dumbbell flys are just a few examples of exercises you can do to warm up.
Compare the
bench press versus the
dumbbell fly, or the squat versus the leg extension.
Other exercises could include any instance where the
bench press has been compared to another upper - body pressing exercise, such as incline and decline
bench press, shoulder press,
dumbbell flys, or push - ups.
Studies investigating multi joint exercises (such as the
bench press) and single joint exercises (such as the
dumbbell fly, pec deck machine, and bent - forward cable cross-over) have generally found similar levels of pectoralis major EMG amplitude across all exercises, which suggests that either type of exercise can be used to good effect (Welsch et al. 2005; Rocha - Junior 2007; Shanke 2012).
Several studies have compared the barbell
bench press to isolation exercises, including the pec deck, flat
dumbbell fly and the bent forward cable
fly (Welsch et al., 2005; Schanke, 2012; Rocha - Junior et al. 2007) and most of these have found no differences in pectoralis major muscle activity between exercises.
Compare the
bench press (shoulders and elbow joints) versus the
dumbbell fly (elbows only), or the squat (ankles, knees, hips) versus the leg extension (knees only).