Table of Contents:
How to Do Chest Fly Exercises on a Machine
Video taken from the channel: LIVESTRONG.COM
Pec Fly Machine (Do You Need It? & How To Do It?)
Video taken from the channel: PumpChasers
The Best Way To Isolate The Chest For Growth (Upper Chest Focus)
Video taken from the channel: Jeff Nippard
Mystery No More: Chest Machine Flys Shape The Chest
Video taken from the channel: MiamiMuscleUSA
Stop Doing Chest Flys I’m Begging You!!
Video taken from the channel: ATHLEAN-X™
How To: Chest Flyes (3 EASY FIXES!)
Video taken from the channel: V Shred
How To Properly Use The Rear Delt Fly Machine (+ BONUS TIP)
Video taken from the channel: Mind Pump TV
As you perform the chest fly machine exercise, it can be tempting to take a deep breath in and hold it as you engage your chest muscles and bring your arms together, a technique called bracing. This method of forced breathing (also called a Valsalva maneuver) isn’t necessary for lighter weight exercises.The dumbbell chest fly can help open up your chest muscles. Chest openers may help reduce upper back pain, increase range of motion, and reduce tightness in the upper body. If you’re doing dumbbell.
Draw your shoulders down and back to press them into the bench. Hold two dumbbells with palms facing forward and your thumbs wrapped around the handle. On an inhale, lower the dumbbells slightly.
Machine Chest Fly Variations (Modifications) Some fly machines (sometimes referred to as pec-decks) include arm pads to place the insides of your elbows and forearm on while keeping your elbows bent at roughly a 90-degree angle throughout the motion. Adjust the seat up or down to target different areas of the chest.In this article, we will be discussing the chest fly. We’ll be covering several variations such as Low to Mid Cable Flys, Neutral Grip Cable Flys, Pronated Grip Cable Flys, and 1 Arm Cable Flys. We’ll also compare the Standing Chest Fly and Seated Chest Fly.
Finally, we will discuss the role of Pectoris Major and Pectoris Minor in Cable Flys.How to Do a Chest Fly A. Lie faceup on a flat bench with a dumbbell in each hand, resting on the tops of thighs with palms facing in. Use your legs to assist in raising the weights, lifting the dumbbells to hold them directly over the chest.How to Use the Seated Chest Press Machine.
STARTING POSITION (PREPARATION): Sit vertically with your feet fiat, either on a footstool or the floor. Your back should be pressed against the backrest. Adjust the seat height so that the handles are level with your chest.If you want to build a bigger chest, you definitely don’t want to shoo away this fly—or these nine variations! Before we start flying, let’s stay on the ground and review what it means to fly.
As I mentioned, flyes are a single-joint exercise, while most of the major chest exercises—bench press, incline press, and others—are multijoint.Tips: Use 10-25% extra weight on the bar sleeves, at chest level. Have a partner on each side pull the extra weight off the bar. Forcefully press the weight into the top position, then take 5–6 seconds to lower the bar, and then forcefully press it back up with the help of your spotters.
How To Do Chest Flys Chest Fly is a great upper body move that uses dumbbells to strengthen the muscles of the chest and arms in a different and complementary way to push-ups. Push-ups are amazing in so many ways, including the benefits you get for your chest and arms.The pec fly machine is a great piece of equipment for isolating the pectoral muscles. It is a common machine and is relatively simple to use.
Consider using it in your workouts and make sure to check back for Part 2 in this series, where I go into other forms of the pec fly to maximize your chest workouts further. Paul Owens is a personal.Although I do tend to favor free weight movements over cable and machine variations in a lot of cases, this situation is one of the exceptions. Before I go further, let me first say that either version of the fly, whether it be with dumbbells or cables, is going to effectively work your chest.Try strengthening the chest with flies on a machine.
Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video.With your feet flat on the ground, hinge at the waist to lean forward slightly, and bring your dumbbells behind your calves, palms facing each other. With a slight bend at the elbow, raise your arms outward and squeeze your shoulder blades, keeping your palms facing the floor. Release your arms slowly and repeat.Performing a chest fly on a machine provides more support than doing the same exercise with free weights.
Most chest fly machines are height-adjustable. Adjust the seat according to the length of your torso. This is important because it ensures you are working the correct muscles.
List of related literature:
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| from The Lazy Girl’s Guide to Being Fit |
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| from Bending the Aging Curve: The Complete Exercise Guide for Older Adults |
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| from Essentials of Exercise & Sport Nutrition: Science to Practice |
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from Rennie & Roberton’s Textbook of Neonatology E-Book |
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| from Workbook for Textbook of Radiographic Positioning and Related Anatomy E-Book |
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| from Hygienic Review |
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| from Your Hands Can Heal You: Pranic Healing Energy Remedies to Boost Vitality and Speed Recovery from Common Health Problems |
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| from Technique Skills in Chiropractic E-book |
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| from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight |
243 comments
If Arnold says you do flys, YOU DO FLYS!
(now watch this comment get the children arguing…)
Thank you Thank you Thank you I see now I have been doing several things WRONG for the last few weeks. Great lesson here and thanks again!! TH
Am I the only one who felted the chest just watching the video?
Thank you so much. You’re better than so many captains in gyms.
Correct information…. With correct tips… Thanks moji… Love from India… Great to see u again
This machine and my improper use caused me a shoulder pain like I’ve never had.
The rhomboid in most people is not very strong, most people have a very weak upper back. Rhomboid training with the rear delt fly/pec fly machine also isn’t wrong, just a different exercise on the same machine. It all depends on the angle and intent. Also band pull aparts also carry the same logic. It’s important you point that out in these kind of videos. Also lol. Scapular retraction in terms of order of importance vs a rear delt fly is far more important to learn. What is the point of hypertrophy of the rear delt, when your upper back is weak?
Are dumbbell flys good to do, or should I buy a band to do flys with. Cause I don’t have a fly mechanic
Lmao I did this the wrong way where I throw my arms back, I thought that was the better way to do it as you stretch your arms more. It actually ended up just putting strain on my elbow. Thanks for this!
What about standing and leaning on to the back pad when performing this exercise? I was never taught to sit down and do it.
Wtf are you saying that you cant even see the rhomboid, this muscle is even more important than the rear delts
Should you roll your shoulders forward to hit your rear delts?
I learned so much about flys from this one video. Loads of stuff I need to work on. Great video MMUSA!
20 years of body building experience. I agree with Jeff about bent barbell rows and behind the neck presses both being trash. But Dumbbell flys are money. IF you have cables available, they are better for a full range of resistance. If you have intermediate or better experience, flys arent a safety issue. If you feel it in your shoulders, go watch a video on how to do it right.
What’s up with Sal, Adam and Justin? I liked more the old Mind Pump TV.
Thanks for a few fixes✊✊you’ve taken this channel to new heights!!
Another of these channels with the host offering muscle building advice but not being muscular himself. Odd. Just an average looking body. Not quite Jason Blaha but similar.
I love all your videos and this one was no exception but I must admit that the opener of “What’s up guys?” irritates me for some reason. Otherwise, fantastic! ��
Great video! I would love to see more machine videos, this really helps.
Simple yet professional tips!! I am looking forward for more videos from you!! ����
Felt embarrassed first time on gym when I didnt know how to use it ��
Dumb question but what would be the proper height set the machine?
it’s so crazy how much information changed from a while ago, before they used to tell us to pretend you’re hugging a wide tree, now it’s make your elbows almost meet. nice video ����
Wow.. I’ve been doing chest flys wrong for years.. crazy good information
So basically I’ll just get the weight that’s not too heavy with few repetitions?
Looks right, am going to try it for sure, today is chest day but i feel i need a rest so,sm resting today….
so right on…. happened 2 me… cables made my shoulders stronger n bigger,, chest not so much,, use less weight and concentrate on the cuts
so for high chest flyes you just scoop your hands underneath and bring them up and together again, and for normal chest flyes you just bring em together?
Hey Jeff, What do you think about dumbbell press vs bb bench? thanks!
Ive done this however the sore muscle area is near the armpit instead of the middle of my chest, am I doing this wrong?
I’m a woman but this is still awesome and helpful! I’m just looking for exercises to make me sore again.
yo this is really go help for me, i’ve been doing fly’s for a while but not like this.
Jeff: you need full extension and stretch
Also Jeff: don’t do this
Why end the ROM infront? With cable flyes you have the benefit of continuing across the chest for a better ROM contraction… Alternate one hand over they other.
Why everyone trying to sound smart on youtube talk the same way, it’s like nerdwriter1 style
Does decline pectoral fly helps in chest expansion plz reply
Thanks I never knew so much about the chest flys thanks this will help when my new gym is open in June 14th blink fitness hillside close to my home.��
I haven’t encountered this approach to delts, and I’m eager to try it out. Luckily, tonight is delt night, too.
What about the seated machine chest fly? I don’t think it has the same stress on the shoulder as the DB fly
You actually do have some of the best proportioned/balanced Pec and Ant Delt physic that i’ve ever seen. Thanks for the video, correct anatomical posture is really important.
Great advice which I appreciate; during tomorrow’s chest workout I’m going to focus on bringing the elbows together. I’ve been guilty of attempting to use too much weight and after watching this video, I realize how much difference in contraction results when the elbows rather than the knuckles meet in the center! Thank you for this post on YouTube.
Great tips bro. I was wrong all the time since I started gym. Thank you so much
Same with upright rows. I’ve had an issue on muscular benefits.
This is not completely correct! Arnold did fly chest, and his body was the best body anyone will ever dream to have, i never saw a body like Arnold Schwarzenneger body, i wish i can be like his body one day!
What about the inclined Chest flies? Those aren’t that bad with dumbbells or are they?
He gave the answer the moment he demonstrated the wrong workout
Bruh your on point with your videos I’ve tried out what you explain in your videos and hands down I’m in way better shape both size and definition. Keep up the great videos
Dude! I need you as my personal trainer!! Lol fr this will help out alot thank you! I’ve done my upper body workout today and actually injured my neck doing my bench!! First time it ever happened ( although I do have degenerate disc so doesnt surprise me ) but I’m doing my best out there, I’ll keep up with your vids
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https://giveaway.athleanx.com/ytg/no-more-flys
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Thank you for this video! I have had debilitating pain and tightness for days after my workouts…I couldn’t figure out what I was doing wrong. As soon as I cut the flys out…no more pain. Thank you Jeff
Jeff, do you have a video for isolating the shoulders from the chest? In my case, chest takes most of the work when training shoulders
Seems like I could just lay on the bench then roll onto my side and do the fly from ground to mid chest sideways and its the same as the standing fly
They should name the pec deck the shoulder destroying machine.
Is this exercise safe if I’m not moving the weights off to my sides? I’m sort of doing the same exercise, but instead I’m pushing the weights up and down rather than moving them to my side.
Arnold does that excersize but he goes all the way down to the ground lol
I have tried the band anchored to something trick for months at even high resistance but no results, when I use dumbells is when I get actual results and fast weather its flies or press.
Beautifully explained. Thank you.
Just, what degree of angle to target the lower peck?
It’s the best excercise for full chest, it was Arnold’s favorite one
Idk it looks like those cable pulls are still using those shoulders in the same way. I personally think sometimes this dude just runs out of ideas for videos and talks out his ass
This is a great exercise because it works the chest heavily during the squeeze at the end…so the angle of your arms are different then when you are mostly forcing on the outside like during bench press. So its damaging different muscle fibres then the presses. Do your incline bench press, wide grip dips, the machine flies and pullovers for a complete chest workout. Just dont forget to switch it up once in a while to have more functional muscles and avoid excessive wear on the shoulders.
Thank you so much friend �� upcoming days my workout will do properly for ur method ��
I literally cannot sleep at night because my shoulders are so fucked. Everyone keeps saying “you’re sleeping on your side” even though I almost know for certain that it’s from lifting. And now I’m starting to think it’s from doing chest flies.
I fucked up my chest doing flys yesterday and now this is in my recommended.
There is a way to do these properly, it’s a great mass building exercise but for advanced lifters you need to feel it in your chest or you’re doing them wrong. Some one like Arnold is doing them correctly Jeff is absolutely right for the beginner and even intermediate the risk of injuring your shoulder is higher than the benefit. Listen to him stick to cables for flies
Arnold says Dumbell flys are ESSENTIAL in building a wider chest. The reason body builders today look nothing like him is because they aren’t willing to do the work
Its weird my gym doesnt have this machine, i’ve heard this is a great exercise so i wonder if i can do this exercise with dumbbells
For home workout flys work for me, because of my long arms it seems much more effective then presses, and I do see improvement after some weeks very fast not like in case of bench press. If you use correct weights and proper! teqnique its an awesome excercise
Thanks, a very educational video. Tomorrow I’ll swap to the cable since I’ve been already experiencing some shoulder issues in other positions. Goodjob��
Modren body builders are sissies. If it gets too heavy at the bottom position just pull the wts towards your body by bending your elbows. We aint got none of your fancy flymachine during our time.
Watching this video after the gym I realise..
I forgot to do facepulls.
I am now driving back to the gym to do facepulls.
You have convinced me! Thanks for making this video. Keep up the hard work! You are changing many lives with these videos.:)
I only saw the low to high cable crossover done twice on video before attempting to do it myself and for 4 sets I was doing it wrong and now today my anterior delts are sore….Sheesh…..My upper chest is a BIT sore so those were still activated enough to be damaged/grow but….Now I know how to do it correctly….I was supposed to touch my thumbs together. I think where I went wrong is that I did 1 arm at a time and put my hand too far back and towards/past my face
we Should play Shoulder 1 time of the week or 2 time…. i am Average player
That’s great if you wanna buy me a bunch of fancy gym equipment and a house that will hold it all. It’s quarantine…show me something to replace the fly that I can do with a bench and dumbbells cause that’s all I got.
keeping it real with the basics. unfortunately some people are too caught up with complicated routines with focusing on shocking the muscle. But sometimes forget to realise that keeping proper form is the upmost importance in ever rep, exercise and routine.
*JEEZ-LOUISE!!*
Check out all of the x-x-x-x’s on Jeff’s chest; it looks like stitches from open-heart surgery!!
Arnie used to love doing chest flies I wonder if he got any injuries doing them
u know u got it right when u start to feel pain at ur ‘cleavage’.
What do I do in case I dont have the cable? All I Have is dumbbells… should I skip chest flys? Or do them with dumbbells anyway?
Great hints for how each chest workout activated the muscle in each different way
I listened to this advice for almost two years (was told to avoid chest fly’s by my personal trainer at the time) and it was going fine, but I still wasn’t happy with my pecs. Then a buddy of mine (whose jacked) told me to start incorporating the chest fly’s to really make the pecs pop, especially from the sides. So i thought, why not. Been doing them (sensibly without ego lifting) for about 3-4 months and only now do i see significant growth around the outer pec. My advice? Just don’t go too heavy and do them in between your bench press sets. Really hits the chest hard!
you are over stretching the shoulder
yeahh i do that on the floor or on the mashine
Finally you show how its done. Your last demonstrations were fractions of a second long.
Im starting to think jeff doesn’t want me to do any exercises and gain muscle.
I really like your videos. Focusing on technique over weight is the way to get results instead of injuries.
Hey can you give us some workouts that will help you be more explosive.
I’m an endomorph, and I figured my 6′ 2″ stature and sitting at around 150lbs could actually be useful for something, so I started boxing.
I was able to clean 155lbs when I was back squatting 230lbs in football, I know I know, I’m weak, but I figured I have pretty good snap.
I wanna take that ball of clay and mold it right, what can I do to generate more punching power.
Great to see you posting videos again! Super informative and specific, thank you sir!
Most people protract there shoulders and use their lumbars the move the weight… bypassing the pecs all together!
This is exactly the information I needed after trying this exercise for several months. Thank you!
I don’t feel the dips working out my chest. the pec fly does, though.
You are a living legend, Moji. I learned so lot from you. You helped perform better at gym. ������������������
your videos are the best. thank you! keep up the great work! a back workut at the gym would be a nice addition.
Am I the only one who only watches Jeff’s upper body workout videos and not his leg videos? ����
Jeff is ripped and his body is good but I don’t know what y’all mean when y’all say his arms are huge maybe it’s the video that makes me look normal not small just not huge
Jeff actually has really good “bro” form lol. That’s talent!!
you talk to much. you could do this video in under 30 seconds
What are those marks on your body? Are you going for an autopsy afterwards?��
My left shoulder is tore since i was 17. I tore it doing bench press. Since then, it never ever healed. It keeps coming off its original place occasionally since then and i can assure you, it hurts so much when its off the right place you definitely want to hear this dudes advice. The only way to fix it now is by doing surgery, which i dont have time for. So if this dude says its not good for you, listen to him. When it comes to shoulder tender i know exactly what hes talking about.
With the cable fly’s, can we do it with both arms. Or should we alternate them as you were doing?
This exercise is like draining half the oil out of your car. Ruins your body like your engine, or like half inflated tires. You’re like an instruction manual to these exercises. One ☝️ nobody needs to print. Right and wrong are clearly distinguishable, and said aloud. Glad I met ya on this site for this “collection” of exercises. Personal trainers �� are just a waste of money ��, and what they show ya is probably more than half wrong types of exercises, like this, to mention ☝️ one. I know I will see ya �� do a right exercise out of this one ☝️.
If it’s working for others, why should they stop?
Don’t over extend then.. Use your strength to hold it up.
When I did this exercise he showed us, it was working my shoulder as well. is that meant to happened? because now my shoulders are sore so don’t know if I am doing it correctly.. But overall it helped with my chest. Thanks. Feedback will be much appreciated
Sick video man, that LIMITLESS hat at 5:30 what brand is that? Its too clean
Bhai ne bola nahi karne ka matlab nahi,,, samza
Love from India
I’ve tried this excerise and I feel it more in my core then my chest. The twisting is really hard on your core and this is a weaker muscle then my chest.
https://youtu.be/gyftXjBH9sc
Here’s how Arnold did it. FyiHe had real visible pecs.
Sitting here right now I believe I injured my AC joint over a week ago doing incline dumbbell press because I had the wights too high across my shoulders instead of my chest. Totally sidelined myself now, just doing some rehab exercises. I knew better too the only reason I did it is because the program I was doing had it in and I though Ill do it Ill just be careful. Didn’t matter I still made an error of a few inches and now I’m out for a while. Tough to see a doctor during Covid-19 too so I’m on my own in a way. Sucks, dont do dumbbell flies.
and that’s why ROM is actually THE ANGLE in a joint you are about do perform.
Finally, somebody posting the perfect video for this machine. Deserves to be shared….
Great to see you back here. You are the best out here. Look forward!
so this is fine if I do them on the floor? don’t have the stuff for cable flys
Guess what you could pull a muscle having sex! Jesus Christ this is what happens when you run out of shit to say.
Moji sir maine jeet silal ek trainer hai YouTube pe wo kahte hai k apki humerus bone ko close leke aana hai is exercise me bataiye
Hey Jeff. I’m on week 4 day 4 of your upper lower workout. Pec deck is a move for that day. I went to your YouTube link for pec deck & came here, where at @ 1:50, you say not to do pec deck? That’s the only mention of the exercise -so I’m just going to do cable flyes but did you mean to say that? Thank you! Your workouts rock. I’ve already done your glute hypertrophy program with amazing results. But please let me know the answer. Thanks.
2 reps of chest flys!?!?!??! HAHAHAHAHAHH!!!!!!!!!!!!!!!!!!!!!!!
i have a hard time activating my right chest. It frustrates me to no end
When I rotate of wrist at the top, I feel tension in the bicep. Am I doing it wrong?
Still relevant knowledge today as I get back to a long layoff from gym props!!
My biggest problem performing this exercise is that it feels like the angle of my elbow changes.
Thank you for making the content i have been performing this for years, pretty much at a similar fashion, but i do have a question: can you do a variation where at the end of the movement you try and bring your elbows together as much as possible when doing so i feel a good squeeze on my packs and i always thought this is the best way to get the most of it is that wrong?:/
Just left the gym on chest day noticed your video, I did flies the exact way you described not to to, will admit right shoulder hurts a little, I’m excited to try the exercise the way you described next chest workout. Thanks
well educated man on the great for good reason he is the real for good
Why the hell do these youtubers talk too much. Just get to the point
You are always on point….your content is great…keep up the good work
6 idiots to have disliked please f..K off. Thanks Sir you are the best on the web when it comes to guiding everyone in the right manner.
Thanks a lot.. I had a strong feeling I was doing something wrong with the chest fly
This is exactly what I needed my shoulders are super flexible so as soon as I do this my shoulder pops out of its position
Ah ha moment… Hug like a tree or barrel.. brilliant. I’ve been doing this wrong for a while. Thank you for sharing your knowledge!!! Have you done a video on incline DB press, DB row (I know I’m doing this incorrect) or Shrugs?
So glad you are making videos again!!!! You are the best Moji!!
Best trainer online. To the point and relevant. Inspirational
What’s a good Beginner workouts I just got back into the gym and need a steady program for now
I thought I was doing it wrong at first. Now I know I was doing it the best way the whole time. Thanks bro.
Very nice video… your videos are always informative and so detailed…very helpful for us. Thank you so much! ����
Yay Moji!! Absolutely love learning and building by knowledge toolbox from your videos! Hope to keep seeing them!! Thank you!
Honest and straight forward, keep doing these videos and you will get inspiration for future videos. Only one pointer, you can’t shape a muscle just make it bigger or smaller. Shape is defined by genetics.
Great to see you back on YouTube. Thank you for the knowledge ����
5:24 The Incredible Jeff! Jeff Angry! Jeff Smash! Jeff get back at Thanos for beat down in Infinity War.: )
On the serious side, 21’s are a good way to finish up a workout for a nice burnout.
i’m watching since a couple years but I’m still surprised about these natty gains everytime!
The move you are talking about is called horizontal adduction, and the best way to do it is unilaterally, using cables because you can get full range of motion. Pec fly is great but you don’t experience the full contraction. On cables your elbow almost touches the other pec.
Lol.that.gNgster is doing wrong… hahahaha what a good example:))))
A great and helpful explanation. Never heard that before. Especially helpful for me and my shoulder problems.
Man these series have made my workouts so much better its just ridiculous.
Shot bro, I like how you recommend it for beginners too. Sick of hearing all these others saying I don’t recommend this and that.
I just want my boobs to become moobs and my moobs to become pectorials
I am not able to efficiently retract and lock down my shoulder blades while bench press because of which when the load increases My left shoulder goes outwards a bit ending up with more left shoulder involvement than chest.. and as soon as my posture suffers I would stop to avoid injury.
but the same is not true with dumbells. I feel better contraction with dumbells much more controlled with the same weight and even more. and most contraction with the cable flY’s of course.
Me: Opens eyes after 10 year coma
Jeff: WRONG you are KILLING your gains!
How many of these do I gotta do before I get BIG BOOBIES!!??
Thank you. That bro jeff actually helped me see what i was doing wrong. Thumbs up
Thanks a lot man.. your videos are always helpful.. and I always learn something new from them
I’m not a fan of dumbbell flys….I prefer using cables and pec dec for fly movements
You always seem to have exactly what I’m researching and I love the understandable clear reasons for everything. Great stuff
Dear Pro.How do you think about “Square Pecs and Round Pecs”?Is it depend on genes or workout exercises? many thanks ����
@ 5:31 That explains how I jacked up my shoulder a few weeks ago. Thank you, Jeff.
Ever since I quit benching, my chest has blown up just from flyes
This exercise is an extreme high risk of putting unnecessary strain on your rotator cuff because it’s such an unnatural movement done whilst sitting down. Be a man! Do push-ups instead!
Every time I do exercises like this, be it dumbbell flies or on the machine, my shoulders feel awful. Is that a lack of flexibility? Or a lack of strength?? I’m at a beginner/ intermediate level now but anything like this destroys my shoulders.
How do you target lower and upper pecs with bands? And no bench?
both my upper and lower chest are under-developed compared to triceps and shoulder lol. Too many shoulder and triceps isolated exercises, while chest isolated exercises are few, hard to get it right, and not that effective in generals lol.
I am a beginner and after doing shoulder press and reverse machine delt flyes I feel pain in biceps. Is it ok for beginners or not?
A problem with the cable fly is that if you need more weight you have to basically look down like you’re literally trying to fly and I don’t know what imbalances this can create, it’s hard to control your body and the weight when you’re half floating.
@steroidzr4loserz is the dumbell or chest fly the most effective chest exercise?
Next time kill birds and show and explain that it works you mid back also
Try not squeezing the handles. When you grip the handles you immediately engage the shoulders and if u want to isolate that’s not what u want.
Your girl…. Denise is a keeper….. she is funny as hell and got your back… I say this because while she was videoing you,….. you were like you see the flex on the chest…. her response was “yes”…. from the camera woman.:)
Keep up the great work you two!!!
Just look and learn much more about it from Unflexal workouts.
when i do this exercise, my biceps get engaged more than the chest and so the biceps fatigues earlier which then results in the less no of reps than i originally intended. WHAT am i doing wrong?
I want to have tighten chest but not bigger, i dont know what to do
I like this guy. He doesn’t try to use ridiculous weight and teaches you how to not destroy your shoulders with ego lifting. I see so many dudes at my gym lifting weight that they visibly can’t handle or control, but they think they look like Billy Bad Ass, their form is pure fucking trash! In reality, they’re not even working the targeted muscle, they’re using all other body parts to move the weight, it’s fucking pathetic to watch actually.
Why do they not teach this in schools? Instead they waste my time with science crap
Well its interesting…I spent 35 years of my life in gyms, school and competitions…I never had anyone from the fitness school or pro competitors or guys who knows their stuff very well who told me to stop doing flys..I actually love the feel on my chest doing flys….I don’t use heavy weight on that exercise as i don’t want to injure my shoulders..I also keep the tension on my chest as my dumbbells goes up…but i certainly don’t stretch my arms..always leave bent elbows…same on the way down…I never over stretch it as with this position muscles are vulnerable..so yes great feel but be cautious on the execution…that’s my view on it……and I love it…I wouldn’t change it but I do use cable crossover as well..Thanks for your view on the flys…
So glad I am only starting to use this machine and saw this in time
I needed this video, thanks!
I do have one question, should your elbows stay fixed/locked or does it not matter a whole lot in what position you have your elbows?
When the elbows are bent it strengthens the shoulders more at least for me it has.
Now I know why I’m not getting the results I thought I should be getting. This video drops more knowledge than all the other videos I watched before combined. Keep posting. We need more of this.
2:10 Scapular Retraction & Depression
4:00 Elbow abduction and adduction
5:00 Example
Really love your video content, informative with clear explanation. I think I have been doing this exercise wrongly. Thank you for sharing.
Hi Jeff, My biggest ever bench is 110kg (245lb), but I dislocated my shoulder about 6 years ago whilst playing rugby and I’ve not quite been the same since. My chest can handle that sort of load and needs that stimulus to grow, but my shoulder starts to give way once I get anywhere above about 70kg (155lb).
I feel like I pick up shoulder injuries any time I begin to make any progress, so I end up staying where I am and doing 50-60kg for volume instead… which I realise is not ideal for building strength!! I also incorporate lots of dumbell floorpress as this seems to place less pressure on the shoulder, incline/decline bench, and cable flys. It feels like doing this sort of routine and being so tentative about pushing heavier weight has led me into a position where I’m stuck at the weight I’m at.
Any tips on how to train around a shoulder injury and still build a build a bigger chest?
Omg i wish i would have found this sooner. I’ve been lifting for about a year now and had so many problems with the cable flyes. Thank you so mutch
It’s always GOOD to come back and do a double take at yourself and make sure you didn’t forget the basics of a movement. I’ll always comeback and re watch or read on bench squat deadlift and the variants of those three core movements every now and again to keep it fresh in my mind. I recommend that everyone who lifts without a training partner to keep you in check to do the same.
Not used a real pec fly machine before but from the experiment I did I can tell it’s not a body building equipment it’s just for keeping one alert bfore you do a bench press and two whether the weight is heavy or not is worthless since the handles are controlled by a single weight so it’s better to go with a normal weight it’s mostly good for aged people who just want to keep their blood pumping
Jeff Nippard I need a meal plan something very easy and quick to make to lose belly fat help me out please if you could.??
Jeff Nippard: “You’re gonna internally rotate…”
Jeff Cavaliere: “Jesse get the markers!”
Great timing on YouTube recommendations, tomorrow is chest/tricep day, and I am guilty of the shoulder positioning.
Love the channel! Hiya all! If you’d like to join our Facebook group page (Diamond Fitness Education) as we currently have over 135 members and we are hoping to help more people for free. On this page my business partner and I, whom are both body transformation experts and have over twenty years of expertise experience, we’re uploading free meal plans, workout routines, educational exercise and nutrition videos, posts on health, well being, tips for fat loss, muscle building and much more. Multiple weekly uploads on the way in the beginning of May, on the new Youtube channel (Simon & Toby Fitness and Education). If you could show your support by subscribing or watching a video that would be ace. We will be introducing once a week in depth technique on certain exercises, on top of this, uploading weekly compilation of different exercises as well as fat loss workouts that you can do either at the gym or at home. If you want more information feel free to get into touch
Hi Jeff. Please do a video on nutrition and training during Ramadan.
It makes sence the way you twist your hands durig flyes, but isn’t that creating internal rotation in the shoulder? Great videos.
Definitely gonna try and rotate my wrists for better contraction next time
Would be useful to have the videos categorized by parts of the body. Great vids. Keep up the great work.
This fool advocates and demonstrated unsupported peck flys… Respect lost.
Question, where do I put the seat tho? My machine has 1-8 I believe
Chest Flys is good exercise… U r trash or bad and u suggest us to not do it..
If you jump on roids Chris we will all know, pls don’t do it
is it possible to do a back view of your back when you do cable flies? like do a proper chest form on cable flies pls.
I have such a hard time finding a mind muscle connection to my chest with my back contracted
Any tips on how i can correct my left pec.
It sags from side and kind of blends into rib area.
Any help from anyone really appreciated
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�� 1 �� �� �� �� ⭐️⭐️⭐️⭐️⭐️ Five Star Review❗️Outstanding, thank you so much for sharing. ❤️❤️❤️❤️❤️Love watching���� ���� ���� ������Good Teaching ✅✅✅✅✅One Journey ��������Let’s Make It Count❗️
Thanks dawg.. 5 years into the future, your video is still relevant!
I am LOVING your channel!!! You have a physique any man should aspire to have. Really great, fantastic information presented incredibly clear. Also having such helpful information come from a face as perfect, gorgeous, and handsome as yours is a really nice bonus!
Hey so I’m releasing a new Upper/Lower Size and Strength Program THIS WEEKEND! It’s a 6 day, high frequency ULULUL split. It will build on my last Push Pull Legs Program but you don’t NEED to run that program first (and you can run them in reverse order). Be the first to grab it by signing up for my mailing list: http://bit.ly/nippardnewsletter. See you all this weekend!
That’s why I like this channel. It’s those small tips that are really big game changers.
Thnx bro u taught me right way to do it, god bless u brother.
That’s disgusting. I don’t understand why he would want us to like his faeces.
good information on the pecs bro. im definetly going tonadd chest flys in my work out
Jeff what should the alternative be if we only have dumbbells??
Thank you, I was trying both ways wasn’t sure which way until now thx
Eat Train Sleep Skeet Repeat. LOL
What kind of loser would be caught dead in that shirt.
By any chance you related to an angry pitcher named Madison?
Well I do college track and throw and these litrally help with form and strength gains so much so if you say you shouldn’t do these I are very wrong and there’s lots of studies to prove it’s a great thing to do do research guys don’t just do what he says
This apparatus, also called the chest fly machine, can overstretch the front of your shoulder and cause the muscles around the rear of your shoulder to stiffen.
The result: Doing this movement frequently can lead to shoulder impingement syndrome.
Don’t straight arms on the pec fly machine make the biceps come into play?
Hey Jeff Ramadan is approaching for the Islamic community was wondering if you’d be able to cover a video on how we could maintain working out as we will be fasting from sunrise to sunset so it’s gonna be hard to incorporate meals. Thank you!!
Doesn’t matter how good you look, no-one can escape the weightlifting grimace xD
Hi, I just started going to the gym, but I am very weak, especially in the arms. (By very, I mean ny arms literally look like twigs)
When I try things as the pec fly, I feel it in my arms also. But the instructor said I should only feel it in my chest, otherwise I am doing something wrong.
Does this rule also hold when you have 0 arm strength?
Shit, I felt my shoulder about to pop out of place doing these yesterday. Shit form I guess.
What an excellent video on the pec fly machine. Entertaining and teaches good form at the same time! Don’t ignore fly and don’t ignore the opposite: rear deltoids.
Why do 90% of fitness people on YouTube try to act like the hodgetwins ��
Are your shoulders still retracted and depressed during your concentric cable fly?
When it’s picture day at school and the photographer tells you to smile for the camera 2:57
That’s a pretty good piece of advice. I’ve always wondered why the heck does my inner bench look so flaccid!
I can see into his nose, he should not lean his head too much back, very good explanation tho:]
The main problem is, a lot of dudes confuses exercise with competition in the gym. Leave the ego at home, or at least outside, and also forget all dogmas.
whenever I do this I feel my biceps, closest part to my shoulder, like they are tearing
keep them coming u have lots of good stuff
I’m glad u posted them
Perfect Tip, just read exactly what you said out of an old school Joe Weider book that was written in 1989.
Jeff, just saw a vid by John Meadows where he was chest pressing with Paul Carter. During the workout Paul mentions, on several occasions, NOT to roll shoulders back and pinch scapula together for presses or flys. He said it takes away the slight shoulder roll needed to maximize chest contraction. He even responded to my question about it saying his way was correct. You, Scott Herman, and Jeff Cav all state otherwise. I would love some clarification on this.
Good video Chris..I have been doing them wrong..Will try the straight arm next workout,,Thanks
Hi Chris I am female and a beginner. Thank you for explaining the logic. It helps me to know why I am doing these exercises. Loving it.
The main exercises that got me a pretty raw chest, was obviously Flat bench. But pec Flys and Dip I think was the key!
I’m gonna say this with all honesty about Jeff.
His the only one, or one of the very few that he do not just show us drills and exercise to build muscles…..
He does it, with the science of biomechanic and at the same time giving a seminar of physical therapy!!!
He GIVES knowledge for free that is very expensive and any of you has an experience with a physical therapist sessions you know what I’m talking about……
Thank you for your priceless input Jeff and keep up with your great work.
RESPECT!!!
Great tips. I preferred cable flys but having watched this, I think I’m gonna try that pec deck machine for flys
Jeff what do you think of the close grip incline bench press as an upper chest focused compound movement…..would it be superior to the wide grip incline press for activating the clavicular head of the pecs?
Thanks learned a lot from this vid. Just started going to the gym. Im 87kg goal is healthier and stronger body. Thank you soo much
Jeff: Another mistake is not keeping your shoulder blades depressed.
Me: Don’t worry my whole body is generally depressed
Bro Jeff should show us the wrong way first. I HATE that we end with the wrong way!! Before you close the video you should show the right way one last time so that is stuck in everyone’s head. Not the Bro Jeff way!!
I hurt my brachioradialis doing that, took a long time to heal..I couldn’t even hold up 5 pounds for weeks.
Will it reduce the breast size for women. How many reps want to do it. Currently am doing 10*3 at 5 kg
In a flye movement the pecs do not start to contract until you are at an angle of 57 degrees or less,so going out to a 90 degree angle then puts a lot of stress on the anterior delt,rotator cuff,and coracobrachialis muscles,as well as significantly reducing the weight being able to move.So when performing this exercise just come out to a point just past midway between.
How many flies do I need to do to be able to actually start flying?
could u plz tell me y my arms always get tired after several reps??
im using light weight and higher reps, 10-12reps
after 2 sets my arms get really burnt
same happen in dumbbell fly where i use very light weight as well
am i doing something wrong???
Guys I need help. I’ve been cable flys and I’ve just recently noticed that whenever I do them one arm goes back more than the other is it generally because I do the cables at the end and my muscles are tired or is it a problem I should seek. I am pretty experienced in the gym but my training partner pointed out that my cables are abit off does anyone know what to do or has suffered from this recently. Ty guys for Reading
So this is filmed with mobile you can see the guy in the mirror… it looks great!
You say bring the weights around “like you are hugging a tree”…when I do it I bring the weights around like I am hugging a two dollar hooker. Is this less effective?
@indiatea Squeezing exercises are better for your pecs than presses. Trust me.