If you want to feel dumbbell flys in your chest focus hard on the squeeze at the top. Squeeze your pecs together as hard as you can for 3 seconds at the top of each rep. Also make sure to keep your shoulders pushed down against the bench. This will help prevent shoulder assistance to a degree.
I also like to superset dumbbell chest press with dumbbell flys. That really gets them good
Yea what helped me is squeezing the dumbbells together at the top cause I have a small chest & that helps me connect the movement to the muscle
Forgive me mort but there is no way I can sift through the 300+ messages that I missed XD how is everything going?
We all love to help a brother out! Hereās my suggestion for pec flyes, Mort.
Set your bench to incline. Instead of lowering the dumbbells straight out from your shoulders (perpendiular/90* to your torso), lower the dumbbells to around 40* between your shoulders and waist. At the bottom of the rep, your arms are straight and hands are slightly closer to your waist than your shoulders. Then lift back up, bringing the weight over your head. The motion is similar to an upper cut punch and slightly mimics a low pulley cable flye. Iāve found them to target my pecs instead of biceps and shoulders.
Woke at 79,3 kg - 174,8 lbs
calories yesterday: 2050, 163C, 194P, 67F
Woke to all you guys answers, really appreciate it thanks.
@I_Luc, @simo74 Iāll try to lower the weights to a bare minimum. When Iām sitting in my chair I can almost connect to my pecs and to a fly here. I must focus on MMC not how much weight Iām using on this. And Iām doing DB incline press.
@IronOne I have rings, I saw these in your log and saw it on some article some time ago, yes Iāll try these for sure.
@jackolee, @muskratlifts Iāll try the hard squeeze at the top. So you do chest press and then a flyā¦ That sounds nasty.
Today is kind of a rest day, gonna take my mom to see her brothers, itās a 4 hour drive from where we live, coming back home tomorrow. Itās going to be a day of high calories and probably some wine and beer as well.
Donāt worry. May not be good for the diet, but definitely will be good for the soul. Haha
Yeah 15 reps press, no rest right into 15 reps fly.
3 sets of flat and 3 sets of incline. Believe me youāll be pumped in the chest!
Sorry brother forgot to get back to you. Yeah when you miss out of some of the logs the responses piles up.
Iām doing fine man. Spring is here, so whatās not o like.
Did my own style of training for 3 months then tried to set a bunch of new PRās and crashed totally.
No deload during the 3 month and a 2 week peak didnāt do me any good.
Started a 531 BBB style program trying to build some muscles.
When I get to the beach Iāll look big and beefy. NOT 
Woke at 79,6 kg - 175,5 lbs
eating a lot friday, backed off a bit yesterday, damage control worked fine.
Todays training
Viking 531 BBB w/ BB assistance
C1W2D4 Deadlift TM 145 kg
Warmup: Ropeskipping, BPA, BW squat, McGill big three + some fluff
Quick complex bar x 8: DL, row, cleans, front squat, press, back squat
Giantset DL warmup
3 rounds of KB swing x5/DL/Plank x 20 seconds
Deadlift
3 x 105 kg
3 x 117,5 kg
10 x 130 kg belt + mix grip
FSL 5 x 105 kg Straps no belt paused both just off floor and just before.
Front squat
Squat
Bent over BB row
3 x 7 @ 50 kg
13 x 50 kg
Pull up
One arm DB row
Serratus crunch
reverse fly on incline bench
.
1 hour + 10 ā 15 minutes warm up.
Another DL rep PR, moved fine had probably another rep or two.
Front squat and back squat moved fine, not much weight but all good, trying to brace hard and focus on a more upright position.
Good back pump from all the back work.
Ending the second week with a good one.
Is thatās what Iām talking about. Great work my friend.
Nice workout! Way to squat in control. Bet the right muscles worked hard!
Youāve taken a long break from 5/3/1 and yet here you are setting rep records. Maybe that program of yours wasnāt as bad as you think. 
Maybe but on my last heavy day I did 2 singles with 157 kg followed by 9 reps of 140 kg
I did 4x5@120 kg with 15 seconds pause then 1 minute pause and then I did 20 reps with 120 kg.
Iām sure I will get back to that strength but I just donāt feel Iām there yet
The rep PR is because this is my year old rep prās.
Iām using less weight these days so I still think thatās a good sign.
20 rep deadlifts! Ouch, good work mate on the PR
Nice Mort. Great lift
I reinjured my back reading that
I got a good pump and sore doing isometric holds on flys on a bench. Starting at top doing peak contraction and dropping about 1/4 way every 15ā keeping flex on pecs till you get to bottom and hold as long as you can.
weight have stayed on 79,6 kg - 175,5 lbs
and calories 2500 for the last couple of days.
Yesterdays training
Viking 531BBB w/BB assistance
C1W3D1 OHP TM 50 kg
Warmup: Ropeskipping, kneeling bottom up kb press, bpa, yoga flow.
Giantset OHP warmup
3 rounds: Straight arm pull down x 10/OHP/oblique crunch x 10
OHP
5 x 37,5 kg
3 x 42,5 kg
7 x 47,5 kg (old PR 11)
FSL 13 x 35 kg (old PR 14)
BBB Bench
lat raise
3 x 10 @ 8 kg
15 x 8 kg
Standing DB press
5 x 17,5 kg overload set.
350 set @ 12 kg: 21, 16, 11 reps (48 reps)
Ring dip
Skull crusher ez bar
3 headed monster
10 x 5 kg
14 x 5 kg + 5 reps rest pause
.
1 hour + 10 ā 15 minutes warm up.
.
Having a hard time setting PRās, I feel strong, but just runs out of gas after a couple of reps, guessing itās because Iām doing a lot of volume and BB work.
I had planned a deload next week, instead Iāll make a little alternation, Iāll do a week of TM lift shooting for 5 reps, with the same assistance. Then a deload the week after, where Iāll be away on a 3 day motorcycle trip.
Todays training
4 minute ergorower: 2000 m
5 minute 15 second run on the treadmill: 1K
finishing of with 4 minutes on the Airdyne
A little conditioning, almost felt fine.
This is why I donāt like 5/3/1. Youāre supposed to set PRs every week and when you fail it makes you view the session negatively.
My OHP is absolutely garbage compared to last year, but Iām following a plan to improve it.
Iām only 5-10 lbs behind where I started SGSS so hopefully I get close to pressing 165 by the time I have surgery and start all over.