what do you guys think is the best form of flies for beginners? ive done the machine flies but i want to try the dumbbell ones, but they look complicated
is there a good alternative?
[quote]droozie wrote:
for beginners?[/quote]
None of them. Bench press (with correct form).
Also, DB flyes are not difficult…you just let the DB fall out to your sides…then pull them in.
There’s nothing wrong with doing flyes. I personally like dumbbell flyes and cable flyes.
Start light and work up, just like always.
yeah i just did incline flies today and this guy i knowed at the gym showed me the right form
i am not sure how wide my rom should be on flyes
go until you feel a slight stretch in your pecs, and try to keep them contracted through the entire ROM. Don’t let them relax at the top.
i’d be more apt to say cable flyes if you can do them correctly.
this is because throughout the entire movement you have tention at all points.
my personal favorite; flat bench cable flyes. very difficult and you get a great stretch.
FORM IS EVERYTHING. With horrible form you won’t grow as much!
[quote]B rocK wrote:
i’d be more apt to say cable flyes if you can do them correctly.
this is because throughout the entire movement you have tention at all points.
my personal favorite; flat bench cable flyes. very difficult and you get a great stretch.
FORM IS EVERYTHING. With horrible form you won’t grow as much![/quote]
Correct
With DB Flyes you are basically wasting ~66% of the ROM
Cable- (or even machine-)Flyes are superior by far.
I wouldn’t say they are superior by far, but both deserve a place. Try the combo version that combines both. Do the flat cable version, like mentioned before, but use those ankle straps and put it around your wrist instead of holding a stirrup handle, and being now your hands are free, hold dumbbells.
In the DB version the bottom portion is the hardest, in cable versions squeezing your hands together is the harder portion of the lift, that DB cable fly combines both.
In starting strength, Rippetoe says Decline Flys are the best. Otherwise the ROM is too small.