Experience with chest flys?

K

Karky

2
So ive been thinking of starting something new, chest flies, havent done alot of them ever, and im getting tiered of bench pressing.

My plan was to do both bench and rows 3x5 3 times a week.. but now im thinking about doing chest flys 2 times a week at maybe 4x8 and rows 3 times a week at 3x5. thing is, like i said.. i want something different, just to try flys and see how they work for me, ive heard that alot of tall people get good gains on flies, and im tall :p Also, with 2x a week chest and 3x a week rows ill be able to get a bit more balanced, as my shoulders have started to slouch a bit :(

any thoughs, advice? is this a crap idea? :p
 
Flyes are an isolation movement, best performed as addition to a compound movement like bench press. I would do your standard bench press routine and follow it with 2 set of 12 reps of flyes. If you need to change up from bench press as your main compound chest movement, try inclines, declines, dumbell bench press, dips..., but always keep a compound movement in your routine!

As for posture, you should always do as many sets of upper back exercies as you do chest to keep good balance and prevent injury. Again stick with compound exercises like bent rows, pull ups, chin ups, dumbell rows as the main exercise.
 
yeah, but if i got an inbalance i have to fix it, thats why im gonna do more rowing than pressing. and yeah, i know its isolation, maybe ill just stick to bench 2 times a week and do like you said 2 sets of 12 with flyes at the end of it. should i then decreese the volume on the bench to maybe 2 sets of 5? so that the volume for my chest doesnt get too high..
 
yeah thanks, ill read through it. Do you think the information i learn there will help me edit my own program to fix my posture? i really dont want to give up olympic lifting for now.
 
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