Tighter Incline Flys

[Darkhorse]

I doubt I'll think differently, but that's just my opinion. As for your warmups, what exactly do you do to warm up on flat bench? I ask because 90% of people do them incorrectly. Also, if you are going really heavy on bench press, flyes are the worst thing you can do in regards to strength. It weakens your shoulder joint. But, if you're doing 225 X 10 or something, then I guess it doesn't matter. I just assumed you meant doing a heavy bench after flyes...

[Dr X]

Originally Posted by 0311

I doubt I'll think differently, but that's just my opinion. As for your warmups, what exactly do you do to warm up on flat bench? Also, if you are going really heavy on bench press, flyes are the worst thing you can do in regards to strength. But, if you're doing 225 X 10, then I guess it doesn't matter.

I used to do it your way and sometimes still do but I guess age has caused me to make adjustments. I truley do not fatigue myself with the dumbell flys but they really help me losen up. I'm just really strong in this area. O and 225 x 10 is a walk in the park.
I just can't bench with almost any weight without some degree of pain with out the fly warm up. I will just continue to bench light over and over again until the pain subsides and by them I am fatigued and have difficulty going heavy but with the flys I can easily do them, by a standard that most would consider heavy but easy for me and then jump right into bench with no pain hitting it hard. Go figure but my years of experience has taught me this is how my body works and what it does come down to is knowing your own body.
Peace brother

[Darkhorse]

I figure if you are taking prohormones than it should help combat your pain and fatigue...

Anyway, here's something to try for warmups that works for me.
We'll say your max is 315..
1.135 X 12 (slow tempo)
*rest 1 minute
2.135 X 10 (tempo of 3-1-0; down for 3, hold for 1, explode up)
*rest 2 minutes
3.185 X 5 (3-1-0)
*rest 1 minute
4.225 X 3 (3-1-0)
*rest 1 minute
5.275 X 1 (3-1-0)
*rest 1 minute
6.295 X 1 (3-1-0)
*rest 2 minutes
Set 1: 315 X (whatever)

- The first 3 sets are warmup sets to get the blood moving into your chest.
- The last 3 sets are weight acclimation sets getting your joints and ligaments accustomed to the heavy load.
Doing my warmups this way takes some time, but enables me to go really heavy on ALL my sets instead of pyramiding up. For people to pyramid up, usually they go too light on the first 2-3 sets so it's a wasted effort. ;)

[Dr X]

Thanks 0311,
I appreciate you taking the time and posting the routine. I will implement it on my next chest day and let you know how it went.
Your an asset to this forum.

[hrdgain81]

In the end i guess it really comes down to what works best for you. I've found if i get stuck on heavey bench, and i hit a pleateu, I work a few weeks of heavey incline flys, and it helps me push through it.

as far as shaping goes ... i wouldnt know i still have too much fat to know what my actual chest looks like.

[Darkhorse]

Originally Posted by hrdgain81

In the end i guess it really comes down to what works best for you. I've found if i get stuck on heavey bench, and i hit a pleateu, I work a few weeks of heavey incline flys, and it helps me push through it.

as far as shaping goes ... i wouldnt know i still have too much fat to know what my actual chest looks like.

For me if I get stuck on a plateau for bench press, I switch to doing incline press for my first exercise over the following couple of weeks. It gives me more power because it puts a stonger emphasis on front delts. When I finally get back to flat bench, it's easier.

[apocalypse]

I always do cable flyes, for some reason it gives me more of a burn.