Inner Chest

[SaiBoT]

Ah, but then why wouldn't you rather focus your efforts on an exercise that is more beneficial/has greater impact on growth? Instead of doing flies next, why not put a little more effort into your bench and go all out so you don't need to do flies next? If you know you're going to do flies after bench, are you holding back on your bench? Could you go just a little heavier? Could you get one or two more reps out? Could you do a 20 second static hold at the end?

Maybe instead of doing flies, you could do a single, 20 rep set of bench (using a lighter weight of course...say a weight you knew for sure you could get 12 reps with, but get 20 reps instead).

Any of the above would be more beneficial than doing flies.

I agree that most people save energy by not going all out on presses just to do a couple of fly moves. And that's wrong, on a normal day I will do only presses and kill it with a 20 rep set like you said. Usually after this I'm done, but there are some days I feel I can do a little more so I hit the flyes...

Nevertheless I think flyes do have their permanent place on a bodybuilding routine, specially juiced and advanced builders, USUAlLY IN BETWEEN PRESSES, while you try to give a rest to the triceps but still want to work the pecs...

I also find them a valuable addiction to the trainees who have hard time trying to take away from the tricep and shoulder recruitment to focus on the chest a little more...

 

[ceo]

I agree that most people save energy by not going all out on presses just to do a couple of fly moves. And that's wrong, on a normal day I will do only presses and kill it with a 20 rep set like you said. Usually after this I'm done, but there are some days I feel I can do a little more so I hit the flyes...

Nevertheless I think flyes do have their permanent place on a bodybuilding routine, specially juiced and advanced builders, USUAlLY IN BETWEEN PRESSES, while you try to give a rest to the triceps but still want to work the pecs...

I also find them a valuable addiction to the trainees who have hard time trying to take away from the tricep and shoulder recruitment to focus on the chest a little more...

The only times I do anything resembling a fly is when I am either:

a)stretching my chest, which I do every time I work chest. I use a pretty heavy weight and let my elbows sink down while keeping my sternum high, careful that I only feel the stretch in my chest and not in my shoulders. -or-

b)I may possibly do a couple sets when I am going light and ramping back up for another heavy blasting period. When I do this, I am basically resting/recovering from a very heavy lifting phase (usually about 6 weeks). Even then it's not likely though.

 

[mwm5]

Ah, but then why wouldn't you rather focus your efforts on an exercise that is more beneficial/has greater impact on growth? Instead of doing flies next, why not put a little more effort into your bench and go all out so you don't need to do flies next? If you know you're going to do flies after bench, are you holding back on your bench? Could you go just a little heavier? Could you get one or two more reps out? Could you do a 20 second static hold at the end?

Maybe instead of doing flies, you could do a single, 20 rep set of bench (using a lighter weight of course...say a weight you knew for sure you could get 12 reps with, but get 20 reps instead).

Any of the above would be more beneficial than doing flies.

i don't currently do flies, but have in the past. when i am on an exercise i treat it as my last, full out, never think about keeping energy for another.

i've always played basketball a lot, i'd practice my free-throws a ton b/c even though they are only worth 1 point they still counted. if u get what i'm saying!!!! lol

 

[SaiBoT]

The only times I do anything resembling a fly is when I am either:

a)stretching my chest, which I do every time I work chest. I use a pretty heavy weight and let my elbows sink down while keeping my sternum high, careful that I only feel the stretch in my chest and not in my shoulders. -or-

b)I may possibly do a couple sets when I am going light and ramping back up for another heavy blasting period. When I do this, I am basically resting/recovering from a very heavy lifting phase (usually about 6 weeks). Even then it's not likely though.

That's a very decent aproach!

 

[highlander555]

SaiBoTiCa:

I'm digging your new avatar. When ever I need to work my inner chest, I just yell "Thundercats Hoooo!", and that's usually enough to get me a good pump.... or thrown out of the club.

 

[keasbey]

snarf

 

[SaiBoT]

SaiBoTiCa:

I'm digging your new avatar. When ever I need to work my inner chest, I just yell "Thundercats Hoooo!", and that's usually enough to get me a good pump.... or thrown out of the club.

LOL. I'm waiting on the Tundercats motion picture as well as I'm waiting on the Dragonball's.

 

[highlander555]

I love dragonballs...er, uh, i mean it's a mighty fine show.

 

[SaiBoT]

My all time favourite fiction show is actually the Highlander. In the end... There can be only one!

 

[misticat]

Bingo...

Post up pics and lets see what only one bench has done for you??

your right buddy all those other exercises are myths and people have been doing them for 50 years for no reason..

it sounds like you obviously dont know how to isolate your chest muscles in the different chest exercises.. I LOVE FLIES! i get my chest fuckin pumped with it..

stick with your one chest exercise


in all seriousness its all what your goals are man.. if you have high percent body fat and cant see the seperation between your chest muscles then thats probably why your saying flat bench only..building muscle around your upper chest collar bone is incline... good luck with your routine