Weight for incline flyes?

RyanWilson1993
RyanWilson1993 Posts: 409 Member
in Fitness and Exercise
Should you go heavy or light with this exercise?

Replies

  • cyncetastic
    cyncetastic Posts: 165
    As heavy as you can, but still able to get all your reps in.
  • Shange_Gully
    Shange_Gully Posts: 106
    Light to moderate weight, or you will snap some **** up in your shoulders.
  • JNick77
    JNick77 Posts: 3,783 Member
    A good exercise for 8-10 reps or perhaps even 10-12 reps (hypertrophy focused) for 4 to 5 sets.
  • ehalps26
    ehalps26 Posts: 25 Member
    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
    RyanWilson1993 Posts: 409 Member
    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
    joepat21 Posts: 13
    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
    RyanWilson1993 Posts: 409 Member
    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
    BigCoug Posts: 1
    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
    JNick77 Posts: 3,783 Member
    I'm not familiar with Y3T, what are your goals? Chest / bench strength or just chest development?
  • RyanWilson1993
    RyanWilson1993 Posts: 409 Member
    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
    JNick77 Posts: 3,783 Member
    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!

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