Discussion- Dumbbell Flyes
for_ever_young66
Posts: 2,877 Member
Incline DB Flyes are one of my favorite chest exercises. It's also a good secondary workout for my shoulders. However, lately, I've been hearing lots of doom and gloom about doing this workout. Usually, if you only hear negative feedback once or maybe twice, you can dismiss it pretty easily and not take it too seriously. But the rumblings are becoming more and more frequent. I wanted to have an honest discussion on this workout. I've been doing for a year now and so far, no major problems but perhaps I should quit doing it before it's too late.
What do you guys think. Also, feel free to add me. I specifically like adding members closer to my age (45-55) but I'm flexible.
Thanks
Jason
What do you guys think. Also, feel free to add me. I specifically like adding members closer to my age (45-55) but I'm flexible.
Thanks
Jason
0
Replies
-
I've been doing incline db flys for over two and a half years with no problems.2
-
three decades no problems here and I use 65 lbs ones super set with presses 10 reps of each1
-
People say squats are bad for your knees, but I still squat 2x a week.0
-
Well, one of the gripes against it is that it doesn't really grow your pecs as advertised and you risk injuring your shoulder, namely the rotator cuff. I suppose it depends on the amount of weight you use and your form.0
-
I will not do them. If you loose control of the weight, your shoulders are in a very compromised position. I'll do cable fly's or use the peck deck.2
-
I do them sometimes and like how I can feel my muscles while doing them.1
-
i can't do them any heavier than 20-25 lbs , i will tweak my shoulder and be in pain and out of commission for a few weeks. When i have to do them, i do them on the floor just to be safe. But there are so many other exercise i can do instead there isn't any reason for me to do something that hurts. I guess some of us are just built differently and can't do all the things.2
-
-
TresaAswegan wrote: »People say squats are bad for your knees, but I still squat 2x a week.
They say the same for deadlifts and your back. I do that 2x weekly as well.
Depending on your body structure and precious injuries the effect it'll have on your shoulders can vary greatly. Along with form, depth, and weight. Any exercise can hurt you, the biggest thing usually is controlling your ego.
2 -
-
TresaAswegan wrote: »People say squats are bad for your knees, but I still squat 2x a week.
They say the same for deadlifts and your back. I do that 2x weekly as well.
Depending on your body structure and precious injuries the effect it'll have on your shoulders can vary greatly. Along with form, depth, and weight. Any exercise can hurt you, the biggest thing usually is controlling your ego.
Amen to that. I'll admit. My ego is about the size of Texas. Good advice. Thanks.0 -
OP, who is saying what about DF? I'd love some solid info!0
-
OP, who is saying what about DF? I'd love some solid info!
I've heard it from quite a few sources but this one had me thinking. This dude talks like he knows what he's talking about. Kind of spooked me to be honest. Fast forward video to about a 1 minute and 20 secs.
https://www.youtube.com/watch?v=O6Y3WDY1tUo 0 -
for_ever_young66 wrote: »Well, one of the gripes against it is that it doesn't really grow your pecs as advertised and you risk injuring your shoulder, namely the rotator cuff.
The DB fly has a steep resistance curve, meaning the DBs feel very heavy at the bottom of the movement, and progressively feel much lighter toward the top. That's not really ideal for growth, because only a small portion of the range of motion has a lot of resistance. A seated machine fly or cable pec fly has a smoother tension curve, so that would be my choice. Those don't work the stabilizer muscles as much, so the pecs can do more actual work.
3 -
It's just a move that has a higher risk than others when it comes to injury, especially if your form isn't good. I would rather spend time on other moves since many other moves engage more muscles at one time (e.g., bench, incline press, etc..).0
-
Cherimoose wrote: »for_ever_young66 wrote: »Well, one of the gripes against it is that it doesn't really grow your pecs as advertised and you risk injuring your shoulder, namely the rotator cuff.
The DB fly has a steep resistance curve, meaning the DBs feel very heavy at the bottom of the movement, and progressively feel much lighter toward the top. That's not really ideal for growth, because only a small portion of the range of motion has a lot of resistance. A seated machine fly or cable pec fly has a smoother tension curve, so that would be my choice. Those don't work the stabilizer muscles as much, so the pecs can do more actual work.
Recently been doing my flys bottom half of movement only so not taking elbow above shoulder this reduces the stress on rotator cuff and u still get most effective part of the movement
0 -
for_ever_young66 wrote: »Well, one of the gripes against it is that it doesn't really grow your pecs as advertised and you risk injuring your shoulder, namely the rotator cuff. I suppose it depends on the amount of weight you use and your form.
I may have injured my rotator cuff by over-training my front and under-training my back. I added Back Day built around the exercise in the following article and no more problems.
http://seannal.com/articles/training/rear-deltoid-exercises.php1 -
I've been doing them for 3 decades, however they are a "finishing" exercise for me. Just to get more blood in the pec area after having blasted them with multiple presses.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
0 -
There are other exercises I'd rather do. My joints aren't in the best shape, and I'd rather just stick with something like bench press variations since they're safer for my shoulders.0
-
I like them. I try to stay very focused when I'm doing them. I can literally see a scenario in my head in which I get hurt...but the pump. Haven't don't them in awhile though.0
-
for_ever_young66 wrote: »OP, who is saying what about DF? I'd love some solid info!
I've heard it from quite a few sources but this one had me thinking. This dude talks like he knows what he's talking about. Kind of spooked me to be honest. Fast forward video to about a 1 minute and 20 secs.https://www.youtube.com/watch?v=O6Y3WDY1tUo
I watch his channel more than anyones. He actually puts science behind what he says.3 -
I would argue that dumbbell flys are safer than any pressing type chest shoulder machine that doesn't allow your body to naturally adapt to the movement because its set by design. Every time I see someone squat in the smith machine I cringe seeing their knees bend a foot past their toes..0
-
Cherimoose wrote: »for_ever_young66 wrote: »Well, one of the gripes against it is that it doesn't really grow your pecs as advertised and you risk injuring your shoulder, namely the rotator cuff.
The DB fly has a steep resistance curve, meaning the DBs feel very heavy at the bottom of the movement, and progressively feel much lighter toward the top. That's not really ideal for growth, because only a small portion of the range of motion has a lot of resistance. A seated machine fly or cable pec fly has a smoother tension curve, so that would be my choice. Those don't work the stabilizer muscles as much, so the pecs can do more actual work.
Recently been doing my flys bottom half of movement only so not taking elbow above shoulder this reduces the stress on rotator cuff and u still get most effective part of the movement
You know. I'm going to try this. Thanks for the suggestion.
0 -
Thanks everyone. Good stuff. I have enough good feedback to work with.0
-
Michael190lbs wrote: »I would argue that dumbbell flys are safer than any pressing type chest shoulder machine that doesn't allow your body to naturally adapt to the movement because its set by design. Every time I see someone squat in the smith machine I cringe seeing their knees bend a foot past their toes..
I have to disagree with you when it comes to most machines. Since we are talking about fly's, the peck deck is a safer choice, and does not impede range of motion.1 -
Recently been doing my flys bottom half of movement only so not taking elbow above shoulder this reduces the stress on rotator cuff and u still get most effective part of the movement
My understanding is the rotator cuff is under the most stress when the elbow goes behind the shoulder. The head of the humerus (arm bone) basically wants to pop out of the shoulder socket at that point, and the rotator cuff muscles work hard to keep it in. This seems to be why some people get shoulder injuries when they bench press the same way, with their elbows below shoulders. 0 -
Michael190lbs wrote: »I would argue that dumbbell flys are safer than any pressing type chest shoulder machine that doesn't allow your body to naturally adapt to the movement because its set by design. Every time I see someone squat in the smith machine I cringe seeing their knees bend a foot past their toes..
I have to disagree with you when it comes to most machines. Since we are talking about fly's, the peck deck is a safer choice, and does not impede range of motion.
I agree on the Peck deck great Machine I figured chest exercises which is why I specifically said Pressing machines
0 -
Cherimoose wrote: »Recently been doing my flys bottom half of movement only so not taking elbow above shoulder this reduces the stress on rotator cuff and u still get most effective part of the movement
My understanding is the rotator cuff is under the most stress when the elbow goes behind the shoulder. The head of the humerus (arm bone) basically wants to pop out of the shoulder socket at that point, and the rotator cuff muscles work hard to keep it in. This seems to be why some people get shoulder injuries when they bench press the same way, with their elbows below shoulders.
https://www.youtube.com/watch?v=vthMCtgVtFw 0 -
So, in engineering, you'll find that the people who bark the loudest are usually the ones who have the least to say. I get the idea its the same in fitness. Lots of bro-science going on.
Incline flies are simply a way to instill stress on your muscle.
Also from engineering: if the stress on a material exceeds it ultimate strength rating, failure occurs.
Muscle is no different. You could blow up our chest from dumbells, cables, peck deck, or anything that exceeds the capacity of your muscles to make the material fail. This is strain or tearing, which leads to a lot of pain.
Practical experience is from a wrestling match in highschool where I ripped my peck from holding the other guy who had Clydesdale like strength, in a cradle until something ripped. So...if your avoiding dumbells, avoid wrestling too. Just sayin'!0 -
So, in engineering, you'll find that the people who bark the loudest are usually the ones who have the least to say. I get the idea its the same in fitness. Lots of bro-science going on.
Incline flies are simply a way to instill stress on your muscle.
Also from engineering: if the stress on a material exceeds it ultimate strength rating, failure occurs.
Muscle is no different. You could blow up our chest from dumbells, cables, peck deck, or anything that exceeds the capacity of your muscles to make the material fail. This is strain or tearing, which leads to a lot of pain.
Practical experience is from a wrestling match in highschool where I ripped my peck from holding the other guy who had Clydesdale like strength, in a cradle until something ripped. So...if your avoiding dumbells, avoid wrestling too. Just sayin'!
No one said to avoid dumbells. You're right, you can get injured doing any exercise. However, you can not leave out how human anatomy works. Why do dumbbell fly's which has a higher risk of injury, when I can I can do cable fly's or use the peck deck? There is risk in everything you do. However, there is more than one way to skin a cat. Risk vs reward.2
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.5K Recipes
- 232.5K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions