How To: Chest Flyes (3 EASY FIXES!) | V SHRED
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- Опубліковано 16 сер 2017
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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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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
2:10 Scapular Retraction & Depression
4:00 Elbow abduction and adduction
5:00 Example
Thanks
How many sets do we need to do?
12x4
Thanks 👍
What’s depression
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 .
i realize Im kinda off topic but do anyone know of a good place to watch newly released tv shows online ?
Thank you
Words of wisdom bro. It’s been a couple months and I noticed my form wouldn’t be strong on heavier weights. Checked form and realized how much I needed to fix.
@@jeffersonlyle6829 cinema HD
absolutely, since proper form is key whatever your goal is
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 😂😂
Scapular retraction and depression is a common advice, but engaging the lats and serratus in order to minimize deltoid activation and adding internal rotation to activate the chest more are game changers! Can't wait to try them out
Exactly what my PT told me to fix my anterior delt pain. They don’t focus you on retraction so much as you focus on bringing elbows down and away and sort of scooping up with serratus engaged.
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!
Detailed, comprehensive instructions that includes a discussion of muscular anatomy and biomechanics. Really appreciate the breakdown of which specific muscles should and should not be engaged when proper form is being adhered to.
Great tips bro. I was doing that exercise today, and I'm gonna remember your advice the next time. Thank you, mate. 💪
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!
excellent, I was looking for the proper position of the elbows when doing pecs exercises, I got it now, thanks for the explanation.
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.
Thanks Vince. This will help me a lot. You kind of explain things a lot better and you understand a lot better how muscle groups work. You make great videos Bro!
2:19 that hit hard :(
💀
Freak🤣
🤣🤣
F
LMAOOO
Tried this in the gym today. Fucking great! Feels like I've worked out my chest properly after a long time. Hope to see good gains. Thanks again :)
Just getting back into the gym at 48 yrs old and your vids are a really good refresher.
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
5:12 Advantageous state. I like it. 💪🏻💪🏻
I had already changed to this way of doing flyes a couple of weeks ago, 100% better results.
Good 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
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
@Chris Seymour ok buddy
@Chris Seymour 😐 i do them this way and i’m ripped
@Chris Seymour wait wdym this guy’s hasn’t even put on the muscle?? 🙄
@@nakaiamachree8865 congrats bro! I bet you are an ego lifter
Me too lol
This guy definitely knows what he's talking about. Another great educational Vid!
No he doesn't.
I just found your video and I was practicing this while doing cardio on the treadmill walking and man I can feel it with no wait at all just a is tomorrow going to apply this technique thank you so much
3:37 - adducting = bringing closer to body, whilst adbucting = bringing your arm outwards, not the other way around. thanks for the tips!!
Great timing on UA-cam recommendations, tomorrow is chest/tricep day, and I am guilty of the shoulder positioning.
oh and vince i like the quiz u have provided but i think that u should ad a what best describes me as i am happy with my body but wants to add a little bit more muscle
This is a great video. Flys were always an exercise I had problems with.
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.
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.
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..
Thank you for this video. Very helpful. Ignore the negativity. You're great!
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 UA-cam.
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
Great tips dude. Just one small point: you consistently use the terms abduction and adduction the wrong way round.
John Rippon whatever John
Glad someone else mentioned it...also “a-duction” is a new one🤦🏻♂️
I was just about to point this out too
It's so easy to remember in English too! Abduction goes away from the body - just like you leave earth when being abducted by aliens LOL.
glad someone mentioned it lol
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!
Good stuff. Actually helped a lot to get a good mind/muscle connection for the movement. 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!
My new year resolution is to be as buff as this guy. That's all I ask.
Hi Dario! Thanks for reaching out! We're more than happy to help you reach your fitness goal! Check out V Shred's body type quiz to find out what workout program is best for your body type: bit.ly/3i7z9PV
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Feel free to contact us if you need further assistance.
~Evan
Thanks for showing me what I've been missing. Trying it the way you showed I could feel the pump the first time out. I would suggest the you include some tips on breathing and how it helps to maintain proper form. I had to experiment with my breathing technique to find the one that would help me hold the proper form and get some much needed oxygen. I found that breathing essential to maintain proper form.
Once again thanks
your tips are awesome! been following a month an feel like i just started started training for real.......after many years of gym..
I’m a woman but this is still awesome and helpful! I’m just looking for exercises to make me sore again.
Wait isnt this the guy that always pops up in the ig recommendations
yes
Lmao yesss 😭
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
Congrats on the 200k+ subscribers 👍
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.
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.
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
Wish I knew this today🤣 thanks man. So much help👌✌️💪👍 please keep posting
i love this guy and his tips but in his video he has to put the SUBTITLES.kisses from italy
You can auto generate them by yourself if youre using the computer, although they wont be 100% accurate
M8 this guy is a fraud
Awesome video
Hey man, im still a noob but tried this one today. Thx for this video, really felt a difference in my pecs. Cheers
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.
HE IS GODDAMN RIGHT WOAH I BEEN TRAINING THE WRONG MUSCLES
This is not a good technique since it will place excessive load on rotator cuffs and lateral pressure on the elbow joints for the sake of maximal contraction. If you want to focus on maximal contraction of the pecs, one should target them in another exercise instead such as doing plate presses.
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 🤙
Thank you dude! Squeeze biceps together, I wasn't doing that. I knew it didn't feel right
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.
If you're gonna be doing cable flies like that, you might as well be using the pec deck machine.
Thank u so much.Now its finally working.God I can now really feel it in my chest.The press my shoulders down after retracting them really did it.No one that I have seen here has shown it to me so perfectly.So thank u again.
So I find myself thumbs upping your videos before I even finish the intro. Keep it up man.
There is no perfect form but it's all about how you feel and concentrated on your muscle, we are all different with different feeling
shantidewa Bro you're not right
shantidewa when you study about anatomy and physiology you will get the point
Terrible advice...the elbows should never sag like that
shantidewa dats correct!!
You cannot argue with body mechanics. You are either fully working the muscle, or not.
Thaks for this video! This helped me a lot!
Thank you Veryy much!!!! You help me a lot, i'm watch this vedios and i lern from you a lot
Best chest fly training vid I've ever seen.
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.
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
Otra buena manera de adquirir una lesión!!!! Onother great way to a lesion
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
isnt it bad for your elbows
because those front delts aren't yours
LOL
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
Great explanation as always. Thanks!
I consistently feel my chest during cable flys but......THIS isnt the way I achieve that!
I love this channel but this tutorial was a "miss" it seems!😬
This dude is a complete fake, he copies other you tube videos then tries to make his own out of them and f’ks it all up!
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
2 key words DONE CORRECTLY 💯💯 great info Vince,, always bring your best!!
Thanks man👍🏼💪🏼
I need this technically chest workout
te amo
A very popular question, can i fill the gap between my pecs ?
SimranJeetSingh Matharu with hot spunk!
Muscle insertion points are all genetics. Unless you had an injury causing a tear, there really is nothing that can be done to "fix" the gap problem. Just keep training bud and don't worry about it. Every body is different
SimranJeet Singh r u an idiot!?
No
SM GAMING no ofc not haha then you’d just have one big pec
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
Always interesting to see where I can improve! This actually makes a lot of sense.
I've been doing it wrong all this time 😂🙈
잘생겼네 쉬벌새키....
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.
Amie Joy lol
Thank you so much friend 😊 upcoming days my workout will do properly for ur method 😊
I am 77 years old and getting back to the gym after 35 years layoff. Your videos are great and a great help to me. THANKS!!
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.
I don't understand why so many ppl on UA-cam 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 UA-cam 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
You learn something new everything. Thank you!
Much needed, thanks.
Dear lord he's one of the best looking and sexiest guys ever!
Ice Ice Baby! too cold!
Very helpful, makes a huge difference. Thanks!
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.
Your hair looks good Vince, great vid!
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
Top man. will be doing this technique on my next chest day looks spot on
Now this is absolutely the right form. I see a lot of comments saying it's not good for your rotator cuff. Trust me, I have had rotator cuff issues before. If you are doing the form that he says everyone tries to do, then you 'll get shoulder issues. But the fix he has given absolutely works. I have been doing it for a very long time now. It does not affect your shoulders at all. You ll incorporate mainly your pecs to push the weight. Its all about mind-muscle connection. Please guys., if you haven't tried something, don't discourage others or criticise.
Wow you have had mad gains in the last year. Good on ya bro ;)
I've been doing chest flyes wrong all this time. Good video. Thanx.
I was definitely messing that up thank u for the video
this is a great video at a perfect length, meaning no bullshit, also the ad is at the end perfect, thanks man!
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-Josh