Weight for incline flyes?

RyanWilson1993

Should you go heavy or light with this exercise?

cyncetastic

As heavy as you can, but still able to get all your reps in.

Shange_Gully

Light to moderate weight, or you will snap some **** up in your shoulders.

JNick77

A good exercise for 8-10 reps or perhaps even 10-12 reps (hypertrophy focused) for 4 to 5 sets.

ehalps26

40-45 lbs per db tops. the exercise isnt a huge mass builder more for detail, the emphasis is more on the squeeze at the top rather than pushing weight compared to say a flat db chest press. needs to be in a controlled manner so to me, between 25-40 is optimal

RyanWilson1993

Thanks guys im just trying to figure out what i can do to put more stress on my chest rather than shoulders like i have a hard time trying to pinch my shoulder blades back with dumbbells

joepat21

Are you trying to gain size? Or just maintain? Flies are great for developing separation in the Pecs, but they aren't a very good choice for gaining size. Use a weight that will give you a good burn in the inner pecs at reps 8-12. Generally, that's not a very heavy weight. Also, don't take a long rest in-between sets for flies, 60-90 seconds max and hit it for 3-5 sets or until your form is on the verge of being compromised.

RyanWilson1993

Are you trying to gain size? Or just maintain? Flies are great for developing separation in the Pecs, but they aren't a very good choice for gaining size. Use a weight that will give you a good burn in the inner pecs at reps 8-12. Generally, that's not a very heavy weight. Also, don't take a long rest in-between sets for flies, 60-90 seconds max and hit it for 3-5 sets or until your form is on the verge of being compromised.

Well at the moment im doing Neil Hill's Y3T training program I've only got 2-1 weeks left of it but yes im trying to bulk up

BigCoug

Focus on exact form and stay to the light to moderate side, I developed shoulder impingement from Incline flies and had to drop my chest and shoulder routine for 4 weeks. You might try cable crossovers as well.

JNick77

I'm not familiar with Y3T, what are your goals? Chest / bench strength or just chest development?

RyanWilson1993

I'm not familiar with Y3T, what are your goals? Chest / bench strength or just chest development?

You can look it up on Bodybuilding.com and well i'd like to gain a stronger bench but mainly i want to develop my chest

JNick77

I'm not familiar with Y3T, what are your goals? Chest / bench strength or just chest development?

You can look it up on Bodybuilding.com and well i'd like to gain a stronger bench but mainly i want to develop my chest

Kind of balanced then? Really to improve your bench there are better exercises than the "fly". A lot of it just improving your tricep, rear-delt, and lat strength. So obviously bench press but also throw in some close-grip bench work, floor pressing, and definitely get use to DB benching. I had trouble getting use to DB's too but they help. After reading-up on some work from Dave Tate, basically DB bench helps you stronger moving the weight off your chest. Dips are a very good exercise especially if you can load them. I would personally not recommend doing the flyes and just work on other chest and tricep movements first, but I know everybody approaches chest work differently. Good luck with whatever you decide!