Ask any lifter what they do for their chest, and most likely they will say “the bench press”. That’s well and good, but there’s more to it than that. In this edition of Check Out This Exercise, we’re looking at Flat Dumbbell Flyes, and some techniques that work well with this classic exercise. Let’s get started!
Flat Dumbbell Flyes – A Classic Exercise
Flat Dumbbell Flyes are an isolation exercise that targets the middle chest. As an isolation exercise, you can’t use heavy weight, but you can use a number of intensity techniques to get the most out of this classic exercise.
Muscles Worked
Flat Dumbbell Flyes directly work the pectoralis major (sternal), or middle chest. Synergists include the upper chest (pectoralis major (clavicle), anterior deltoid, and the biceps brachii (short head). Stabilizers include the wrist flexors, triceps brachii, biceps brachii, and the brachialis. (1)
Variations
Pec Deck and Seated Machine Flyes
The standard Pec Deck will isolate the chest a little more because there are no stabilizers. It puts the stress directly on the chest and maintains constant tension throughout. Technically, this exercise is different from Seated Flies using a weight stack machine because the Seated Flyes require a much greater stretch in the start position. It more accurately imitates a regular Dumbbell Fly. (2, 3)
How Arnold Did This Exercise
When Arnold did this exercise, he never let the dumbbells touch at the top of the movement. He maintained constant tension on his chest by stopping just short of lockout. He also kept his feet up off the floor (Lou Ferrigno used to do the same thing when working his chest). This trick puts more emphasis on the chest. Finally, he held the dumbbells at a slight angle with his pinky slightly forward and his thumbs slightly back. It should be noted that you can angle the dumbbells however you wish. (4)
Pre-Exhaust Supersets
Back in the days of Joe Weider and his principles, pre-exhaust supersets were popular. The concept is to “pre-exhaust” a muscle by performing an isolation exercise first, then going right into a compound exercise. For example, Flat Dumbbell Flyes superset with Bench Presses.
Who Invented It?
There was a lot of controversy about this concept because both Robert Kennedy, publisher of MuscleMag magazine and several bodybuilding books, and Weider both claimed to have come up with this technique. Of course Weider’s “principles” were not invented by him, they were simply observations of techniques used by champion bodybuilders of the 40’s and early 50’s. To my knowledge, both men claimed to be responsible for pre-exhaust supersets, and neither ever backed-down.
Post-Exhaust Supersets
This technique is just the opposite of pre-exhaust. In this case, you’re performing a compound exercise first followed by an isolation exercise. For example, Bench Presses superset with Flat Dumbbell Flyes. In both cases, the idea behind these supersets is to fully “exhaust” the chest muscles for optimum growth.
Low Cable Flyes
Besides machine options, you can also do these using low cables, and you can do them lying, seated, or standing.
An Example Routine
Here’s a sample routine featuring a pre-exhaust superset. Alternate this every other week with post-exhaust supersets. This routine assumes a good warm-up.
Flat Dumbbell Flys – 3 sets – 12, 10, 8 reps
Superset with
Bench Press – 3 sets – 10, 8, 6 reps
Incline Dumbbell Flyes – 3 sets – 15, 12, 10 reps
Superset with
Incline Bench Press – 3 sets – 12, 10, 8 reps
Machine Dips
2 sets x 8-10 reps
Example Routine # 2
This is a non-superset routine that assumes you have warmed up before performing.
Bench Press
3 sets x 12, 10, 8 reps
Flat Dumbbell Flyes
3 sets x 15, 12, 10 reps
Incline Press
3 sets x 12, 10, 8 reps
Dips
3 sets x 10 reps
Performance Notes
Perform your reps in a slow and controlled manner. I advocate taking 2 seconds to lift the weight, 4 seconds to come back down, and pausing at the fully stretched position for 3 seconds. I also advocate Arnold’s approach of not letting the dumbbells touch at the top.
Don’t Forget Your Supplements!
Of course, a good pre-workout is always at the top of the list when it comes to supplements. I suggest Gorilla Mind Gorilla Mode. If budget is a concern, I recommend Alpha Supps Pre. No doubt great pumps are one of the things you’re after. To that end, I suggest taking it to the extreme and stacking Gorilla Mode with 5% Nutrition Full As F*ck.
From there, protein powder is next. I advocate Hi-Tech Precision Protein. Another good option is PEScience Select. This protein is a blend of fast digesting whey and slow digesting casein. It also contains leucine peptides. Next up is creatine, Purus Labs Creatine ATP is a good choice. Another option is NOW Creatine Monohydrate. After that, you can go with any muscle builder you like, such as prohormones. Finally, wrap it all up with a good multivitamin. Of course, we have all the supplements you need, so stop by illpumpyouup.com and check us out!
References:
- https://exrx.net/WeightExercises/PectoralSternal/DBFly
- https://exrx.net/WeightExercises/PectoralSternal/LVPecDeckFly
- https://exrx.net/WeightExercises/PectoralSternal/LVSeatedFly
- https://www.youtube.com/watch?v=gyftXjBH9sc