How often to chest press in relation to pec flys

  • Posted by a hidden member.
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    Jan 18, 2014 10:24 AM GMT
    What proportion of your chest routine is pec flys versus chest presses?
    For you does it differ according to which part of your chest you currently want to build?
  • chadwick1985

    Posts: 391

    Jan 18, 2014 4:13 PM GMT
    Well chest day is just that.... chest day. I don't do chest press and skip peculiar fly. I do them all from chest press, incline press, decline press ndouros fly each time I do chest. No point in nit picking and only doing one or the other. If you do that for too long your chest will be disproportionate. And you could end up with a large gap between your pets which to me looks odd.
  • Destinharbor

    Posts: 4435

    Jan 18, 2014 4:51 PM GMT
    chadwick1985 saidWell chest day is just that.... chest day. I don't do chest press and skip peculiar fly. I do them all from chest press, incline press, decline press ndouros fly each time I do chest. No point in nit picking and only doing one or the other. If you do that for too long your chest will be disproportionate. And you could end up with a large gap between your pets which to me looks odd.

    I agree. The pec muscle is one muscle. You can get a bit of focus on one part or another by doing all the various exercises but I have a chest day and just do them all. The only difference is maybe I'll do more sets of one than another but that's about it. Another I like is the Hammerstrength machines (incline, flat, decline) and after three sets on each I then swing to one side then the other and do a couple of one arm sets which pushes the grip across my chest instead of away. You can really feel the muscles around the edges of the pecs getting worked. Another you can try is dips. If you angle your chest to about 30 degrees, you can really feel the edges down the cleavage getting worked.
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    Jan 18, 2014 5:08 PM GMT
    JamesBlue saidWhat proportion of your chest routine is pec flys versus chest presses?
    For you does it differ according to which part of your chest you currently want to build?


    All parts of the chest should always be hit, not specific portions. On chest day, it's important to hit all angles so that there's balanced development. A major issue for lots of guys is commonly chest pressing, and developing heavily at the bottom, but don't have an upper chest (incline press) or the dividing crease between the pecs (flys).

    So do them all! Just pic diff variations of the movement to change it up.
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    Jan 18, 2014 5:32 PM GMT
    I do 4 bench presses (incline, decline and two different kinds of flat) with 3 sets each. I'll alternate between dumbbells, bars, chest machines and the Smith machine.

    I also do 2 peck flies, also with 3 sets. I tend to do incline and decline flies almost every chest day (either with dumbbells or cables).
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    Jan 19, 2014 6:25 AM GMT
    Flys shouldn't be a staple chest exercise. Spend most of your time/energy on pressing exercise. You can finish your chest workout, with a couple pump sets of flys using light weights.
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    Jan 19, 2014 10:44 AM GMT
    My chest workout is bench press, incline dumbbells and dumbbell fly.
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    Jan 19, 2014 1:31 PM GMT
    stacked312On chest day, it's important to hit all angles so that there's balanced development. A major issue for lots of guys is commonly chest pressing, and developing heavily at the bottom, but don't have an upper chest (incline press) or the dividing crease between the pecs (flys).

    That is a key issue I want to avoid - an underdeveloped upper chest which can, if severe, look inverted! I recently found that a low seat on pec deck machine i.e. the one with elbow pad rests allows an effective force to run up the full height of the chest.
    A quick search located this useful video on the specific benefits of both machine types http://www.youtube.com/watch?v=65S22nrDr0U
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    Jan 19, 2014 1:33 PM GMT
    xrichxFlys shouldn't be a staple chest exercise. Spend most of your time/energy on pressing exercise. You can finish your chest workout, with a couple pump sets of flys using light weights.

    Thank you xrichx
    Perhaps I will put two sets of pec flys near the middle of chest workout and then again at the very end. I wasn't sure whether to start emphasising one more than the other.
    Currently about 80% of my chest training is chest press movements as opposed to pec flys.