warren_1987

ok i have been doing this routine for my chest

flat bench
incline bench
dips (more tri due to positioning)
fly machine

but i have seen some people instead of using fly machine they use two handles of the multi gym one handle at either side and pull them one step forward and then do the same motion as flys but with the ropes.

another one is when they make a x cross with them and pull their hands out to the top so the make a x with their body.

would these be better choice rather thn the fly machine as it doesnt make me feel the burn.

cheers guys

cellaratt

FYI this exercise is cable crossover and I believe it will give your chest a well rounded look. Hits more of the bottom pec. It can be a useful tool to your ****nal if performed correctly

warren_1987

cool cheers mate , im really looking for good one for my inner chest to build up that as i never feel any sort of burn from the flys more on the shoulder.

Wee G

Warren, if your feeling the flyes in your shoulders then technique is probably the problem, not the exercise itself.

Here's an easy way to "learn" how to do flyes correctly (and cable crossovers, for that matter). Go and stand in a door way...seriosuly...go and stand in a doorway. Stand facing the doorframe, arms straight, hands a you sides. Bend your elbows 90 degrees so your forearms are parrallel to the floor, elbows still touching your sides.

Now, move your elbows out from your sides the minimum amount that will let you put your fists on the door frame and lean forward. Now do that, lean forward and let your elbows get pushed back behind you. Lift your sternum (ie push your chest out and up, military style!).

You mightfeel a stretch...maybe in the pecs, maybe in the shoulders, maybe just a bit of compression in your upper back and no stretch at all.

Make a mental note of what you felt then step back, move your elbows out another inch or so way from your body and try again. Remember to always lift your chest once you are leaning forward a bit.

Keep repeating this until you find a hand position / elbow joint angle that gives a you a huge feeling of stretch in the pecs, with no stretch / discomfort in the shoulder. Thats the elbow position you need to replicate when doing flyes (lying down of course) or standing cable crossovers. It is different for everyone, dependant on arms length etc.

Now, get your dumbbells and replicate that stretch position lying on the bench. Remember you can move your hands inwards / outward a little and adjust until you get that same feeling of intense stretch. Keep your chest up HIGH and let your head tip back a little. Got that stretch?

Now, DON'T THINK OF MOVING THE DUMBELLS!!!

Instead think of squeezing your pecs together to initiate the movement. If you think "move the DB's" you will lose the stretch on the pecs and bend the elbows first...everyone does this and it puts all the stress on to the front delt and off the pecs.

Now the DB's are moving towards each other in an arc, keep the focus on squeezing the pecs. Your sternum was up high for the stretch part, as the DB's get closer together allow it to drop down a little so you can squeeze the pecs even more.

Repeat etc.

Once you have mastered this you can do it with cable crossovers, flyes, anything. Theres more complex bits and bods you can play with...hand position on the DB's, which way the hands face changing through the movement etc but start with that simple..."Stretch and Squeeze" method and your chest will grow. You will also save your shoulders later!

Cheers,

G