fez87

when performing fly's to work the chest/pecs, would you do incline, decline and flat all in one session to work all parts of the chest?

and is 4-5 sets on heavy weight ok when building mass?

thanks for any help
wayne

Kieron

Personally I dont think flys are a mass building exercise. More for ripping and cutting IMHO.

fez87

ok so what is the best for building chest in your opinion as im pretty new to weight training so any help is very much appreciated

oh and what do you mean by ripping and cutting?

Kieron

Sorry mate, didn't realise you were new to it all. By all means do the flys but personally I think weight gaining exercises are your basic heavy pushing and pulling movments. So for chest I would suggest doing flat benchpress and incline benchpress. Not too high on the incline or the emphasis will move onto your shoulders.

After warming up I would do a good 4 sets on flat to failure (6-8 reps) and then repeat on incline. Afterwards have a crack at your flys using a light weight but getting the form spot on. I see far too many people making a hash up of this exercise. Do do it right you don't need a heavy weight, hence my comment of not being a size builder.

By ripping and cutting I mean that you are giving your muscles that serated, lined look. Shaping them as apposed to growing them.

HTH's

fez87

ok thanks alot mate been a great help

Kieron

If stuck, ask someone in the gym who is a good shape They may look miserable as fuck but secretly they love to show off their bodybuilding knowledge.

garyrs

as said above by kieron not to heavy with the flys , i find free wieghts flys very hard , so i use cable flys

COMEDY DAN

Agreed.


Mass building is the good old bench press. flat and incline to build up the top of your pecs.

With the bench press you can reduce the weight, with a spotter and move your grip further in towards the middle of the bar to build a nicec entral chest too.

Paul Eggleton

And if you don't get on well with the Barbell for pressing(some don't) then you can use the dumbbells for flat and incline pressing too and then do the flyes.

A normal chest workout for me used to be

Flat Bench
Medium incline bench
Flyes
Cable cross overs or pec dec machine

The first two exercises were heavy and low rep and the second ones were 15rep plus sets.

I don't have any dumbbells now so I do flyes holding onto 25kg plates

mackers

Paul, thats basically the same workout I do at the min. The weights club I go to is full of massive competition fellas on roids and the dumbells only start at 25 so I`m doing them for flys, well I only get 10 reps.

Paul Eggleton

Maybe try doing them with a pair of 10kg discs.............

mackers

Thats a good idea I`ll try that