Name: Stop Doing Chest Flys - I'm Begging You!!
Uploaded: 2019-02-23T12:07:37.000Z
Duration: 7 min 17 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

To-infinitive

Today I'm going to perform a dumbbell fly for you, but only because I want to dig it

up out of the iron graveyard so I can re-bury it and throw one more pile of dirt on top

But I want to show you something different.

I'm not trying to pick on the exercises I'm trying to stress to you that there are

I'm going to lay out the four reasons why.

Number one: we know with the dumbbell fly – I've even broken out the muscle markers

to show this, guys – we're in vulnerable position here on this exercise.

I've talked about why I prefer the floor fly to its safety with the shoulder, without

detrimental effects to the exercise because of the supported, or unsupported status here,

If I'm on the floor, I have a floor to support me.

If I'm on a bench I have nothing to support me.

There's no protection against this overextension here.

Even if you've lightened the weights to account for the fact that you're weaker

out here, you can still fail and cause excess stress to the front of the shoulder here.

That's something we don't want to mess with.

Point number two: because of this fact here, we know that the weight in a bench-press becomes

Whether there's a slight bend, or a straight arm here, virtually by the fact that our moment

The effect on the muscle here, which is the pec, becomes heavier because the pec is less

able to apply its force as the distance of the dumbbell gets further away from it.

So, we know it starts to feel heavy, and we start to feel weaker out here.

If that's the case, we have to decrease the amount of weight we use to accommodate

for our weakness in this position out here.

I might be able to have a lot more weight up here at the top, but I can't use it because

Problem number three is, at the top, at the very top of this exercise we're here, applying

very little, if no force at all, to the pec.

But this is where we want the most because when the pec is in its peak contracted state,

or close to it because we want to get to full adduction – even across midline, if possible.

So, three, very real strikes against this exercise.

Last, I've broken out the muscle marker to show you one other thing.

Like I said, I like to do this exercise because of the stretch I feel on it.

We know that there are better alternatives to that as well.

You can go to a bottom portion of a dip to get a better stretch on the pec than you can

But what we're really feeling is, you're confusing it for a stretch on a different

We know when we get to the bottom of a bench-press like this, we can see the pec is noted here

by the purple muscle marker's markings on the sternum here.

You can trace the pec with your fingers, right into where it attaches.

We know from this position, if I were to increase the length of that moment arm by opening up

my elbows, the distance there, the amount of extra stretch on the chest is almost absent.

Even if I brought my arm down a little bit, it's very, very minimal.

What I'm feeling is extra cartilage stretch in the ribcage, and I also feel the stretch

in my arm, but that's due to a different muscle.

That's due to something called the coracobrachialis.

That muscle starts in here on the coracoid process, deep inside the shoulder, and it

runs outside, further down on that same humerus.

You can see a little piece of it underneath the bicep here.

It's inside here noted it up top here, too.

But you see when I take my arm from this position in here, at the bottom of the bench, and then

I open it up, what increases in length is the distance between those two points.

Not by a lot, but by enough to feel the stretch palpably in that muscle.

So, for those that are arguing “I feel a lot of extra stretch here”, it's not really

I've gone to this exercise plenty of times, guys, because there's a reason for it.

Remember, the fly isn't locked into being performed on a bench like that with your arms

The fly is basically taking your arm through horizontal adduction, realizing that's the

If you can get it across midline at peak contraction, we'd be going good.

So, we can do that with a cable and if you don't have a cable you can anchor a band

to anything and do the same, exact thing.

When I start in this position here, what do I have?

I have the least amount of force on the chest, almost zero, because the line of force is

What I basically have is the least amount of force being applied in the weakest position

That's good because now I'm not a slave to the lighter weights.

I can use the heavier weight and I can lift, and command in this top position.

So now I have peak force applied here to the pec because of the varying line of resistance

So now the pecs are doing a lot more work.

I don't have to go light to account for the fact that I can't hold that weight out

I can use the heavier weight so when I get up to the top here, I'm able to utilize

Subtitles ListPlay Video

Stop Doing Chest Flys - I'm Begging You!!

alternative

stretch

basically

realize