How To: Chest Flyes (3 EASY FIXES!) | V SHRED
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- Опубликовано: 28 сен 2024
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Chest flyes are a great exercise for chest development.. but at the same time, they are one of the exercises that are most commonly done wrong. A lot of times, people end up hitting their anterior deltoid too much in the process and in this video I explain 3 easy fixes to do chest flyes properly.
First thing you want to do is stop rounding your shoulders when you bring your arms together. When you do this, you are basically telling your chest to take a seat while your anterior delt does all the work. Instead, what you want to do is over emphasize rolling your shoulders back, depressing your scapula and KEEPING them there during the entire set.
The next thing is you want to make sure you are squeezing down on your serratus anterior and your lat muscles. When you properly retract and depress your scapula, you should notice a slight outward turn of your arms and when you squeeze down on that and hold that in place, you should feel your lat muscles and the "fingers" on your ab side walls become tight and full and this is going to allow you isolate your chest as much as possible.
The third and final tip is you want to stop bending your arms and bringing your hands together. When you do this, you are immediately limiting full range of motion and won't ever get that peak contraction. You must understand that the chest is worked fully by complete elbow abduction.. This means you must bring your elbows all the way to the midline of your body in order to reach true full range of motion.
How To: Chest Flyes (3 EASY FIXES!)
Video 🔗: • How To: Chest Flyes (3...
#vshred #chestworkout #chest
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when you bring your arms together, it's adduction. abduction is when you are separating them. the terminology was reversed several times, hope this helps. good luck bro.
Splice Fitness away- abduct, together- adduct 👏🏽
Thanks for the correction. When I first heard it, I'm thinking thats not how I learned it.... Thought I was losing my mind. Honest error. We all make them.
(Horizontal) Ab and Add uction
Every time I go to the gym, I get adducted by aliens. 👽
@@sifugurusensei lmao 😂😂
I literally just did chest today and I'm doing my flyes wrong like you demonstrated in your video. Thanks for the useful information. Very much appreciated!
5:51 -6:06
If you need a quick reminder in the gym
Clutch
Nynzz Kenobi not all heros wear capes 👍🏼💯
Mvp
You sir.....are a hero...👍👏👏
Thank you, I’m currently standing in the middle of the machine while people are looking at me on my phone
2:19 that hit hard :(
💀
🤣🤣
F
LMAOOO
“Ahhhhh depression” - Spongebob
Just getting back into the gym at 48 yrs old and your vids are a really good refresher.
I had already changed to this way of doing flyes a couple of weeks ago, 100% better results.
Good video.
Great video finally understood why I got so much shoulder and triceps development doing bench and cable flys but not a lot of pec development.
Hi Vince, thanks for the video. I've only been going to the gym for a month or so, and I've seen guys doing this exercise but not really understood how to do. After watching your video I'm definitely going to try this next time I'm at the gym. Keep up the good work dude, your videos are awesome!
Great tips bro. I was doing that exercise today, and I'm gonna remember your advice the next time. Thank you, mate. 💪
Just started getting more serious in the gym and Im noticing as I perform certain excersices I don't quite feel the burn in the right place, these step by step breakdowns are a real big help.
Love to hear that your pushing yourself! Keep it up 💪
-Adam W.
5:12 Advantageous state. I like it. 💪🏻💪🏻
I really like your third tip of squeezing the elbows together. It makes a huge difference. And, I also noticed that if I bend forward a little, some of the stress goes to the delts. Maybe it is a good idea to stand as straight as possible.
When u try to give an advice, think about the risk and gain ratio of the form you are trying to teach people. The third tip may give you a little bit more peak contraction (especially when u have a small chest), but the way you rotate your elbow tend to destroy your rotator cuffs and elbows over time. If you want to still be able to do chest flies five years later, don't use this form.
何京鹏 yeah I was wondering about step three. It didn't look very natural.
何京鹏 then you make a video and show us
when you rotate your elbow like he has done, your rotator cuff will be externally rotated. Which is a good thing, because most chest exercises gets your shoulder internally rotated, which causes issues and impingement. Pls Dont try to spread false information without knowing exactly how to works.
何京鹏 if you don't v like his tips then go make your own video player
何京鹏 yea u r surely right.. joint strain it brings..
Wow. This is the first down to earth video to fix the chest fly.
All other vids show how to do it but not how actually do it if you know what i mean.
And tjats the reason i have skipped the chest flys.
Thanks i'll give this one a shot on the next chest day
I’m a woman but this is still awesome and helpful! I’m just looking for exercises to make me sore again.
Thanks, this was a very helpful video. I've been feeling like I'm not getting the most out of my flys.
Hi Karl! We're glad to know that you liked our videos! Stay tuned for more workout videos and fitness tips! 💪
~ Marie
Everybody has their own way of doing exercises
If it works for this guy its for him
U cannot b sure its gonna work on us
Just when you think you were doing it right, you find out you wasn't doing it the wrong way!! Vince thanks for showing me the correct way to do a chest flies! Now I know the fundamentals on doing it properly and getting the results I want!! Like anything else, if your not sure or think you might be doing it wrong from not getting results from it, it's best to be shown the right way to do it!
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excellent, I was looking for the proper position of the elbows when doing pecs exercises, I got it now, thanks for the explanation.
Vince, you are forgetting about accessory exercises. High volume rows, and K. C. Mitchell adds the reclined lat pull as an accessory to the eccentric movement of bench press. Being able to do this will relieve shoulder pain. Thus, able to overload the pecs and anterior deltoid with support from the rear delt, trapezius, and latissimus dorsi.
i dont think this is a good idea...too much load on rotator cuffs
John Theodosiou thats why i think he's emphisizing form rather than weight. He said in the beginning a lot of weight is bad.
True. but for the motion he is asking for we can do pec deck machine. And do cable crossovers to just hit a different angle.
That's exactly what I was thinking
John Theodosiou haha that's exactly what I said: "what you're trying to do already has a machine. ... It's called a peck deck" this is a completely different exercise and I agree on your points
"oh no mah rotator cuffs", if you've got such weak rotator cuffs then maybe do something about it or stop working out.
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 RUclips.
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 👍🏾
these videos are really good to make sure you are doing your exercises correctly. just started lifting and i was doing pretty much every exercise wrong, haha
Ok so I just watched your chest work out video for Mass. One of your exercises in that video is cable flys. As you performed that exercise you brought your fists together and not your elbows. So which form is correct?
Don't watch this guy. He has no idea what he's talking about.
Crazy how a simple video can increase your gains and experience slowly this is awesome
Absolutely! Keep working hard! 😀
-Adam W.
If you aim for that kind of squeeze switch to pek-dek machine, where your elbows are pressing the movement as you hardly trying to do with the ropes
Thanks for the tips! I honestly appreciate you sharing your technique.
One thing though, and I mean no disrespect, you got the abduction and adduction movements backwards. People probably won't care much but if you're sharing to a lot of people world wide, correct use of terms gives you more credibility in teaching.
3 months ago, I tried to use this technique as shown here. My right shoulder is totally fucked now from shoulder rotation. Thanks
Man, thank you. I followed the three pieces of advice and my chest workout today was incredible. Wish I would've known this years ago. Keep up the great work and videos!
I've been doing chest flyes wrong all this time. Good video. Thanx.
Wow. Why didn't I watch this two days ago ? Now I gotta wait a week. Thanks so much ! Can you also do dead lift, dumbbell flies , seated Cable row for back
Vince's almost every video is in my workout playlist and gets played several times every week. haha.. you are awesome brother, keep up the great work.
Thanks for the love!
Stay tuned for new content upload!
~Evan
You dont drop the elbows when doing flat flys. Hands and elbows should stay in the shoulder line. Bringing pinkies together is not how you flex the chest thats how you push out your cleavage. Bringing thumbs together is how the chest flexes. This is partially bad info. And you want elbows slightly bent and keep that bent (fixed) position.
No it shouldn't you fucking Muppet. Hands and elbows shoulder height means upper chest activation more than anything. Stop trying to sound smart.
Best chest fly training vid I've ever seen.
HE IS GODDAMN RIGHT WOAH I BEEN TRAINING THE WRONG MUSCLES
Always interesting to see where I can improve! This actually makes a lot of sense.
Outstanding video! I see the same mistakes ALL THE TIME! I don't know what it is really.... Is it that high of a volume of guys that just don't know how to do this exercise, or it's an excessive that's easy to visualize mistakes due The the tall forward position of the body. Either way, of all the discrepancies I see in the gym, this appears to be the most common. Thanks for the fantastic fundamentally strong video!
The point with the peak-contraction might be wrong but the way you are rotating your arms ist acutally destroying your elbows. Do not try to teach people something you have no knowledge about, these little kids could hurt themselves because of these videos.
Thanks! This video helped me alot. I've been doing flyes on a machine to actually get that burning sensation in my chest and so that i still got to train my chest properly, because i didn't get that from cable flyes. I've been training a little bit of everything with my cable flyes instead. But that is about to change!
hi vshred. i commented on your shoulder workout video a year ago when i started working out and i just wanna say thank you for the helpful tips they worked! my shoulders are looking nice! im here cuz my chest isnt looking so good XD im gonna follow these tips and go through with them
Looks right, am going to try it for sure, today is chest day but i feel i need a rest so,sm resting today....
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
Chest flyes using db ?? Show them too
rahul gupta Chest flys using dumbells is extremely dangerous. It puts a ton of strain on the shoulders. That's why you never see Vince do them, or anyone else that has been educated
Lucas083 oh jeez I've been doing dbell fly's for over 7 years, and my shoulders are perfectly healthy.
xNatelive Some people say they're bad some say they're okay. I personally feel my shoulders pop when I do them. Ever since I've stopped my shoulders have done much better
DB chest fly's are okay if done correctly. The key is light weight because with arms in stretched out position, heavy weights will put's a lot of stress in the shoulder joint. Say, you're using 45 lbs DB to do flies with your arms stretched out. If each arm is 2 feet long, that puts a total of 90 lb-ft of force into each of your shoulder joint, your pecs or delts will then have to generate 90 lb-ft of force to hold the weight and 90+ to move the weight up. That's 180+ lb-ft of force now being placed into shoulder joints that is not designed for weight bearing. Because it's a shallow ball and socket, your rotator cuff will have to work extra hard to keep the humerus in place. If the weight is too heavy it will likely result in micor tear of rotator cuff which is made worse by poor body mechanics. Over time this result in what is called overuse injury.
In short, DB fly's is okay but go light of the weights. Now, weight is subjective. Some people are stronger than others. If you are unable to maintain your form and pectoral muscle effort starts to spill into other shoulder muscles (like anterior delts, coraco-brachialis, etc.) the weight is too heavy for the pecs.
Lucas083
Seems like everyone has different opinions on proper forms when it comes to all these damn exercises. I watched another video with several hundred thousand views on how to properly do flys with cables. Then this video pops up saying that I’ve been doing it wrong. I’m just going to do what works best for me, and what gives me the best results. This seems like it’s putting pressure on my rotor cuffs. I’ve seen videos with millions of views on how people should do their bench presses, squats, abs, dumbbell rows etc, but I can go find other popular videos that tells me that I should be doing it differently. Which one is it?
Much needed, thanks.
Like the idea behind this video, but looks to be ok for a finishing pump at lighter weights and reps. Or maybe as an isometric contraction. However, looks like it would eventually add to golfers elbow “on the medial side” due to the strain/ constant contraction of/on the wrist flexors at heavier weights , unless you could maintain a neutral wrist position.
Also, breath properly. Shouldn’t be holding your breath during the contraction phase and breathing out during the eccentric phase. Proper breathing properly fuels....
Been watching your videos here and there once in while; while not subcribed to this channel, which i should've because you give valuable info.
isnt it bad for your elbows
Great video. Been doin wrong for a year. Only guy ive seen to describe the best way to fly on the cables. Thanks for the help!!👍 still dont understand why every workout guy on youtube says opposite of the other. Its interesting.
Some very good points ... not all, but some.
because those front delts aren't yours
LOL
Top man. will be doing this technique on my next chest day looks spot on
Really well explained I’ll try that this week
💪💪💪
Awesome video
Unbelievably good cues and explanations. 🤘
Love to hear it!
💪
-Adam W.
I will try this in the gym today 💪
If you want him to get to the point it’s 4:50 the right form. Thanks for the tip bud makes sense
another good video and another 20 seconds of ur sexy intro
bruh
Agree 100%,, makes you want to work out even harder don't it..
Peace S...
TheFitnessPsycho q
TheFitne💖
Gay
Straight to the point
please tell me how to fix my uneven chest my left side chest is bigger than right side chest..........................please sir
Farrukh Hasan hope he sees this
Farrukh Hasan you have to add dumbbell chest presses to your routine and do a few more reps on the smaller side. this problem occurs when you only do barbell presses. while doing barbell chest presses it is easy to let your dominant side take over your weak side. but if you use dumbbell chest presses, you have to work each side equally. keep switching between dumbbell and barbell chest presses. it will go away eventually.
Farrukh Hasan single hand dumbell presses
Farrukh Hasan that is a normal thing. To help a little just do one extra set with your right only in those exercises that you are able too. For example with the cables and dumbbells. That happens because your right side is stronger so it is doing less effort. Again it is a normal thing.
Another thing I'll have to fix at the gym tomorrow morning...Thanks Man.
I've been doing it wrong all this time 😂🙈
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.
te amo
Congrats on the 200k+ subscribers 👍
Otra buena manera de adquirir una lesión!!!! Onother great way to a lesion
love seeing you... can you explain how fat can reduce nd increase muscle mass at leg area... especially thigh...
I don't understand why so many ppl on RUclips make working out a fkin scientific problem... not much to it, holy shit. Just lift and you'll be better off than you are without it
DivnaBiH because if you don't you going to snap your shit up. It's cool and all when you 20. But when you hit 30 and your shit is snapped the fuck up and stop working out and end up being the old guy that's keep saying "when I was your age I used to bench press 405 for reps. But my shoulders hurt now."
Lol too true brother....if it feels good it's working ...feels bad ...STOP! ...flys are fucking unsafe anyway good way to Rio your shoulders
+Atrix xira I completely agree. I'm 44 and getting the best physic of my life from the things I'm learning on RUclips videos. I'm not sure that flys are the best exercises but if done with out extending back too far, they can have a great effect. ut my point is that learning is always a good thing.
Not everyone is elite as you. It's like learning to ride a bike for some people. You should just be glad that content like this is free when 10-20 years ago, it wasn't. Don't watch it, it's that simple.
DivnaBiH if u lift without tips you'll probably end having an unwanted muscle development or a injuries... Or you'll not get as much result as possible... So stop speaking bullshit and put your ass to some work while using your ant-sized brain
I dont know if it's because I'm dyslexic, but I watch these videos hundreds of times and cant completely understand the form. I'm new to the gym about 3 months now, what's the best way to better understand perfect form?
Thanks man, nice tips I will definitely try it out. Can you do more videos on triceps please.
Damn i've been doing flyes wrong for years and i always wondered why i wasn't feeling a good contraction. I just did the "bring the biceps together" technique and immediately felt an awesome contraction. Good informative video
GREAT. Just did 3 cable chest excercises today. That sqeezing the seratus ant/lat and swinging the elbows in tip is something I have never found in other vids :(
What if the two poles of the cables are too close to each other. Should we stand forward?
Can you make a video of how to make use of that apparatus.
My gym has that so I don't know what to do.
Great information thanks .Lots of love from India
Thank you, Ayan! 💪
~Cj
Wow you have had mad gains in the last year. Good on ya bro ;)
Plz make video on left testicle pain.squat reason
could you please talk about how exercise can help me improve my singing (in detail)? I want to see a video about it.
Thank you Veryy much!!!! You help me a lot, i'm watch this vedios and i lern from you a lot
knowledge is priceless
Very helpful, makes a huge difference. Thanks!
Great advice brother 👍🏾
Extremely useful
Good
Wow 😮 thank you 😃
Btw can i use resistance bands like this !
Yes you totally can! It is very effective for those who train at home!!~Benny
Awesome cheers for the video and yes guilty of doing it wrong all these years Haha will put that lesson to goo use next chest day 🤙
Wow, been doing these the wrong way to build your chest. Thanks for the tip
Can u show us how to strengthen the shoulders
You have a doubt and then you meet vshred. Best fitness coach ever
💪
See from Time 5.00 for resistance band based fly tip
Extremely well done
Thank you for clarifying the difference of having your elbows out vs pulling them together. I do this exercise regularly and never really felt like I was making a difference. GRANTED, my boobs are large and in the way, I still want my pecs to be firm....
More of such tips bro 👌🏼
if you want to use your elbows the way you do , there is an equipment for that and it give better results as you will be seated 🪑.
Can you do a video on how to ice your muscles after working out as well as the dos and don'ts associated with it?
No engagement from you with the comments? This is odd. I guess it's working just fine, you're rich.
I really like watching your vids i like the way you explain yourself
That took a couple of ties before I got the form down. Thanks.
perfect form. thank u...
🙂👍 ~Cj