Punch's theory on flyes equating to a Big Bench!!!

[punch]

I am a firm believer that Flat Barbell Benching is an essential component in building a large well developed chest. There are many other movements that work well but by and large Flat Barbell benching has attributed more power and strength to my chest which of course translates to size.

What is interesting is that I found a direct correlation to the amt of wieght I was doing for flat bench flyes to my flat bench. When I was lifting my heaviest my fly wieght was very heavy. My theory is that the more wieght you do w/ flyes strengthens the tendons which work the bottom portion of your bench. Think of it this way, if you are performing flyes correctly your ROM is equal to that of a dumbell press. So, it stands to reason that when you are doing flat barbell benching your ROM is less than that of a fly or dumbell press. This should improve not only your strength but lesson the possibility of shoulder discomfort during flat bench.

Case and point, by NOT incorporating heavy flyes in your pec routine you are robbing yourself of a great stretching movement as well as a fantastic mass builder.

 

[R CRUSHER]

BIG FLYES = BIG BENCH ?

i guess..........


do HEAVY LEG EXTENSIONS = A BIG SQUAT?

 

[punch]

give you an example:

a few months ago when I started training again after my hernia operation I was doing 15 reps w/ 225 w/ a 1 rep max of 325
doing flyes w/ 50's. Currently, doing 15 reps w/ 245 w/ a 1 rep amx of 355 and flyes w/ 75's.

Interstingly I was doing the 75's for 2-3 weeks before I pressed the 355. No question in my mind that they helped tremendousley. Just 1 Iron bros experience.

 

[Lee]

did u ever think that your bench increases normally, therefore your chest got bigger/stronger, therefore your dumbell fly increased?

 

[TheProject]

Alright, let me throw this at you guys.

I train WSB, so I normally don't do any specific pec work. However, after my last round of pics, I decided I really needed to throw some in, so I do heavy db flyes and pullovers on my ME bench day, usually dropping the tricep accessory work. I also added in some bicep work.

Prior to doing that, my bench was pretty much stagnant. Hadn't set a PR in a while, wasn't even really coming close to my old PR's.

After a few weeks of the additional work, I came back and set some PR's on bench over the next couple of weeks. I can't say for sure that it's the pec work that made the difference, but I am curious to see how my experiment continues.

 

[Lee]

hmm, make sure to keep us posted on that Project, i do db flies all the time so i havent noticed if doing them/not doing them affects my bench at all.

 

[T-Rage]

I was just reading an old bodybuilding book from the 80's which quotes alot of top guys back then.

Some swear by the bench press as a great movement for chest development.

The other group that say it is a terrible movement for chest development say this:

The bench press is a great upper body strength and mass builder. They say that the bench allows them to build strenght to handle heavier weights in other more chest specific movements which ultimately develops the chest.

 

[SofaGeorge]

I was just reading an old bodybuilding book from the 80's which quotes alot of top guys back then.

Some swear by the bench press as a great movement for chest development.

The other group that say it is a terrible movement for chest development say this:

The bench press is a great upper body strength and mass builder. They say that the bench allows them to build strenght to handle heavier weights in other more chest specific movements which ultimately develops the chest.

That is a fantastic insight - thank you!

 

[IronLion]

First off i agree with that article T-Rage, secondly I think it depends on the style of bench you use. But most importantly it is the weak link theory in action. I am always looking for my weakest muscle in a compound movement b/c nothing else can progress without bringing up the limiting factor. Some people don't have a very strong chest so by strengthening it they will bench more, but others like me, spent 5 years doing nothing but bb chest work trying to build a big bench and all the while the triceps were the limiting factor.

 

[punch]

when you have been training as long as I have you know what works, what doesnt etc....More importantly, when you are experienced and have muscle maturity you feel the slightest differences by adding an excersise or tweaking one. Heavy flyes have attributed to gains on my bench. I dont know of 1 bodybuilder worth anything that does not incorporate heavy flyes. My opinion bros. Wont loose sleep if anyone disagrees.