Pain associated with reverse dumbbell flys

  • Posted by a hidden member.
    Log in to view his profile

    Oct 18, 2009 1:17 PM GMT
    http://www.realjock.com/article/1347

    I am currently doing this work out routine, it has proven very effective. One small problem: on the first day the superset of chest press and reverse dumbell flys. When I do the reverse flys it causes a lot of pain. I dont want to grow improportional, I know I need to do them. So should I back off and do it with super light weights, or give a period of time of no weights at all. I can't understand why this excercise alone would hurt. I am able to do all the other excercises that involve my back and I am perfectly fine. I get the good kinda burn. Tips, Hints?
  • Posted by a hidden member.
    Log in to view his profile

    Oct 18, 2009 2:50 PM GMT
    The most common reason for experiencing any sort of pain while working out in the gym is improper form. You can go very very light on this exercise until you get the form down and then increase slightly or you can also just dump this exercise and replace it with another one that targets the same part of the body. These workout routines are just 'blueprints,' which can/should be modified to your liking.
    Alternatives can be found here:
    http://www.muscleandstrength.com/exercises/back.html
    Remember to always stretch and do a warm-up set before you begin your routine.
    ---------------------------
    I had trouble with these as well... although... I mostly dump exercises when I don't like the way I look preforming them.....................................
  • UFJocknerd

    Posts: 392

    Oct 18, 2009 2:57 PM GMT
    baldrick05 saidhttp://www.realjock.com/article/1347

    I am currently doing this work out routine, it has proven very effective. One small problem: on the first day the superset of chest press and reverse dumbell flys. When I do the reverse flys it causes a lot of pain. I dont want to grow improportional, I know I need to do them. So should I back off and do it with super light weights, or give a period of time of no weights at all. I can't understand why this excercise alone would hurt. I am able to do all the other excercises that involve my back and I am perfectly fine. I get the good kinda burn. Tips, Hints?


    How heavy do you go on the reverse flyes? Does the pain persist if you use a lower weight (i.e., is it the movement or the load that causes the pain)? You mention proportion, so I'm a bit concerned that you're trying to make your reverse flye weight match your chest press weight.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 18, 2009 3:22 PM GMT
    lower the amount of weight you're currently lifting, and focus on form/range of motion.

    Ask a certified trainer at your gym to give you a minute of his time. Most are required to assist if they're on the floor w/o a client.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 18, 2009 3:24 PM GMT
    Diffident: thank you for the tip I will check out the website. I have been pretty careful about warming up/ stretching before starting anything.

    UFJockNerd: I am only using 20's and 15's on the reverse flys. I am definitely not trying to do the same weight as my chest. I couldn't even think about trying to lift the weights that I use for my chest. haha. I know I can do the movement with no weights, so perhaps it is a combination of both too much weight(i.e. pride) and bad form(i.e. ignorance/ lack of practice). Still, it is curious that it only hurts on my left side. We will find out Monday which of the two it is.

    I think you may be right: Form, Form, Form. I am going to go down to a lower weight and focus on having proper form.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 18, 2009 3:25 PM GMT
    Tapper: thanks for the tip. I go to a school gym, so finding a cert. trainer may be a little bit harder.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 18, 2009 5:50 PM GMT
    baldrick05 saidhttp://www.realjock.com/article/1347

    I am currently doing this work out routine, it has proven very effective. One small problem: on the first day the superset of chest press and reverse dumbell flys. When I do the reverse flys it causes a lot of pain. I dont want to grow improportional, I know I need to do them. So should I back off and do it with super light weights, or give a period of time of no weights at all. I can't understand why this excercise alone would hurt. I am able to do all the other excercises that involve my back and I am perfectly fine. I get the good kinda burn. Tips, Hints?


    What weights are you using? What's your history? What's the complete workout look like? Where does it hurt? What kind of pain is it? Mild? Acute? Throbbing? Piercing? How long does it hurt? What particular motion causes the pain? (Reverse flies but from what angle and where does it hurt?) Did you get help from someone on proper form? What hurts? Is it your head? Your pee pee? Back of your shoulder? Elbow? Where? Did you think about any of this before posting? Know that your readers don't have telepathy.

    If you can't control the weight, it's wrong for you. If you can't do the exercise through a full range of motion, it's wrong for you. If the exercise hurts, it's wrong for you. Common sense rules for anyone.

    Lots of folks train like idiots, using moment to move a weight instead of concentric muscle force. They risk injury, and they won't get optimal results. Don't train like an idiot.

    Let's be honest.
    1. You're tiny.
    2. You haven't got much experience lifting.
    3. You haven't done this exercise before.

    I'm guessing that the weights are way too heavy for you, but, it may also be more than that, including...bad form / lack of range of motion; bad execution, congenital defects, muscle imbalance. Hard to tell from here.

    Watch the really big guys. You'll see they often lift smaller weights than the skinny guys, but do so with impeccable form.

    Don't train like an idiot. Smaller weights, through a full range of motion, especially for a small guy like you, are MUCH BETTER and will provide you with better progress. You'll get stronger soon enough. Use the 10's and 15's next time, through a full range of motion. Hold for 2 sec at full contraction. In reverse flies, there's not really a stretch, but, know that a stretched muscle can be up to 30% larger than a non-stretched muscle. 8 to 20 reps, in perfect form.

    EAT. Otherwise, you're wasting time. Eating, is by far, the most important part.

    Don't forget, a certified trainer is nothing other than a person who studied for the cert test. They aren't a doctor. They aren't a scientist. They're folks who studied a test, and passed it (mostly, it's about paying the fee). If you have acute pain, see a health care professional. Many trainers are GROSSLY incompetent.

    Please pardon any typos. My arm is in a cast.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 18, 2009 6:17 PM GMT
    I get the same thing, If I do any kind of reverse fly lfting pulling the weight toward my mid-to-upper chest level, I get a horrible pain in my upper back, right in the middle between my shoulder blades and the bottom of my neck. It almost feels like a sharp, intense, pinched-nerve kind of pain. This is the motion that causes the pain for me:

    bentoverfly5.jpgfixed-v-dynamic-1.gif

    I can't use rowing machines like this for the same reason.

    I find that I can do that motion if I watch my form and keep my shoulders, elbows and forearms "low", pulling the weight toward my belly button. The seated row machines (Precor and Hammer Strength) at my gym automatically force the weight in that direction, as long as I have the seat adjusted at the proper height. Then I can do a whole lot of weight and reps in a reverse fly type of motion. These machines look like this:

    md310_1.png
  • Posted by a hidden member.
    Log in to view his profile

    Oct 19, 2009 2:19 AM GMT
    My suggestion.. don't do this exercise. It's an awkward movement. And even experienced guys use sloppy form.

    Use cables instead..

    http://www.exrx.net/WeightExercises/DeltoidPosterior/CBOneArmCrossRow.html

    Or do high rows..

    http://www.exrx.net/WeightExercises/DeltoidPosterior/CBRearDeltRow.html

    There are so many exercise that hit the rear delts. You don't have to limit yourself to reverse dumbbell flys.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 19, 2009 5:28 AM GMT
    [quote]

    What weights are you using? What's your history? What's the complete workout look like? Where does it hurt? What kind of pain is it? Mild? Acute? Throbbing? Piercing? How long does it hurt? What particular motion causes the pain? (Reverse flies but from what angle and where does it hurt?) Did you get help from someone on proper form? What hurts? Is it your head? Your pee pee? Back of your shoulder? Elbow? Where? Did you think about any of this before posting? Know that your readers don't have telepathy.

    If you can't control the weight, it's wrong for you. If you can't do the exercise through a full range of motion, it's wrong for you. If the exercise hurts, it's wrong for you. Common sense rules for anyone.

    Lots of folks train like idiots, using moment to move a weight instead of concentric muscle force. They risk injury, and they won't get optimal results. Don't train like an idiot.

    Let's be honest.
    1. You're tiny.
    2. You haven't got much experience lifting.
    3. You haven't done this exercise before.

    I'm guessing that the weights are way too heavy for you, but, it may also be more than that, including...bad form / lack of range of motion; bad execution, congenital defects, muscle imbalance. Hard to tell from here.

    Watch the really big guys. You'll see they often lift smaller weights than the skinny guys, but do so with impeccable form.

    Don't train like an idiot. Smaller weights, through a full range of motion, especially for a small guy like you, are MUCH BETTER and will provide you with better progress. You'll get stronger soon enough. Use the 10's and 15's next time, through a full range of motion. Hold for 2 sec at full contraction. In reverse flies, there's not really a stretch, but, know that a stretched muscle can be up to 30% larger than a non-stretched muscle. 8 to 20 reps, in perfect form.

    EAT. Otherwise, you're wasting time. Eating, is by far, the most important part.

    Don't forget, a certified trainer is nothing other than a person who studied for the cert test. They aren't a doctor. They aren't a scientist. They're folks who studied a test, and passed it (mostly, it's about paying the fee). If you have acute pain, see a health care professional. Many trainers are GROSSLY incompetent.

    Please pardon any typos. My arm is in a cast.[/quote]

    Sorry to hear about the arm. Thank you for your insight, from reading your other posts I don't Know why I didn't just send you mail directly.

    The pain:
    sharp pain, center left of my back. doesn't last long after I did that exercise. I am a fairly self aware individual, as soon as it hurt I stopped, and moved on to something to the next phase.I had no problem with the rest of the work out. I had been using the 10s and 15s for about 3 weeks with no pain. I am not sure if the weight increase was an unwise move or not. I was completing my sets with the maxim amount of reps recommend. Ergo logical progression on to a higher weight.
    Gym Idiots: I am trying to educate my self with limited resources. I would hope my actions are not those of said gym idiots. I may be new to lifting, but I know idiocy when I see it. My experience is in running, and biking. The gym is a new challenge, but I am really enjoying it.

    Eating: I have definitely began to eat more; as well as be more self conscious of what I am eating.(it is late I really dont want to disclose my entire diet) I had begun this process before I started to work out.

    As far as the growing part of this, I am just happy to see I am tightening up. I have put on about 10lbs, which is nice. I think the weight gain has been mainly in my legs, chest, and back. I dont have to be huge to be happy, just fill out my clothes a little.

    I am going to try some of the cable excercises, as well as reduce my weight and focus on form.
    Thanks, chucky and neophoenician and xrichx
  • Posted by a hidden member.
    Log in to view his profile

    Oct 19, 2009 6:43 AM GMT
    I always go by one simple rule of thumb. If it causes pain, my body's telling me not to do it.