Stop Doing Chest Flys - I'm Begging You!!
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- Опубліковано 12 лют 2019
- There are 6 reasons why you should never do a dumbbell chest fly ever again, and I’m going to show them all to you in this video. As a matter of fact, I’m not going to leave you hanging but rather I’m going to show you a chest fly exercise alternative that you can do at home or at the gym that will give you better chest results without the risk of shoulder injury that comes with the traditional form of this chest exercise.
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To start, you want to look at the position of the shoulder and the risk to the joint when performing the dumbbell chest fly unsupported on a bench. With your arms held out to the sides, there is no protection against hyperextension of the shoulder with fatigue. Should you fail with the exercise, even if using lighter weights, you have nothing built in to the movement that will protect the anterior capsule of your shoulders.
If you compare this to the floor fly variation where you have the floor to prevent this unwanted joint stress or even the standing variation shown at the end of this video, you will quickly see why this is something you simply don’t need to introduce to the movement since it isn’t going to get you a bigger chest by doing it.
Next, I mention the fact that you can do a standing version of horizontal adduction of the arm. When possible, you should always try and choose exercise variations that allow you to train on your feet rather than lay on a bench. When you want to train like an athlete, training with ground based movements is going to be more beneficial since it incorporates more muscles, the core gets fired up more significantly and it translates better to function.
Back on the bench however, in addition to the vulnerability of the shoulder in the unsupported position you also quickly realize that to accommodate the weakness in this position you need to lighten the weights significantly. This provides less of a mechanical overload to the muscle you are trying to work here (the pecs) which would make this an inferior choice when trying to grow muscle. In fact, you could only use enough weight that could be safely handled in the bottom position even though the chest reaches its point of most contraction at the top of the movement and is stronger there.
In the standing crossover fly however you have the least amount of tension on the pecs when they are at their weakest and the most amount of tension on them when they are at their strongest. The position of peak contraction coincides with the most amount of tension being placed on the pec muscles. The cable can easily be substituted for a resistance band as well if you prefer to train in the home rather than a gym.
Next, the stretch that people argue they feel more intensely with a dumbbell chest fly is not really something that exists. What you are feeling is not a stretch in the pecs but rather a more intense stretch in the coracobrachialis muscle. Both the pec major and coracobrachialis attach to the humerus but the latter attaches further down the arm. Only it is influenced by the dropping of the arm a bit more on the fly (albeit a little bit) while the pec major stays relatively unchanged in length. This is because of the more proximal attachment having less travel as the distal humerus drops.
You should get the same amount of stretch on the pecs in the bottom portion of the bench press as you would in the bottom portion of the fly. What you are feeling however is a more intense stretch in the cartilage of the rib cage if you properly arch your chest as you perform the exercise.
For all of these reasons, you can see that the dumbbell chest fly is not a superior option when training your chest. The cable standing version of this allows you to match the weight better to your strength curve and provide more of an overload while eliminating almost all of the risk to the shoulder that is common of the dumbbell variation plus it gets you on your feet, in a more athletic training position.
If you are looking for a complete training program that chooses the exercises that we train with based on science rather than what we are told to do by gym bros, be sure to head to the link below and get the ATHLEAN-X Training Program. Train like an athlete and see the difference it makes in your training within even the first couple of weeks.
For more videos on how to build a bigger chest and the best exercises other than chest flys to include in your chest workouts, be sure to subscribe to our channel here on youtube below and turn on your notifications so you never miss a new video when it’s published. - Навчання та стиль
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/no-more-flys
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Never lucky :(
Holy crap. I didn't win. AGAIN!!!!!!!!!!
I give up
So close hmm..
Still haven't won this giveaway, anybody else?
When jeff hugs you, he doesnt let go till he feels his pecs contract
Aryan Khanna 😂😂😂😂😂😂😂g1
Hahahahahaha
LOL
And his shoulder blades retracted and pushed downwards.
Okay I just can't help but admit that it was a good one
Jeff is shredded enough to literally be his own anatomy lesson.
Haha, for real though!! I'm trusting him for sure!!
I agree, I was thinking this as I just watched it then
did i ask
he’s not a natty lol
dafuqawew can’t keep that body at that age plus his income is his body and nobody tests him so it’s common sense
Me: Opens eyes after 10 year coma
Jeff: WRONG you are KILLING your gains!
Seriously man, whatever I'm doing this guy comes up with a video next day saying "You are doing this wrong"😤🤦"
@@pratik8014 he is into business sometimes he make things but also flys and Upright row is bad excercise. I don't do flys, upright row and any excercise Which goes behind the neck is bad simply ignore it
@@Tanvir_x3 sometimes i feel like he is not genuine he just don't have new ideas for his video so he just keep on making same things but with different POV...
@@pratik8014 true fitness do get out of content and start making up things without any research and analysis they just put their perspective on video
@@Tanvir_x3 what do you mean? Are you against him or are you defending him?
5 years from now.
Jeff: working out is killing your gains!
🤣😎
me: breathes
neff : I'm gonna have to stop you right there
Yes he's a damn clown.
@@andrewpeppers5613 i feel that way too sometimes but then he has a physique better than all of us?
@@milindjajodia3432doesn’t mean he applies the same training in his videos
Dude, your veins have veins.
c a p i l l a r i e s
seriously, 1:37 holy fuck!
@Nostalgia For Infinity Well, considering capillaries are what form the vessel network between our various veins and arteries, they are quite literally veins for our veins. Better luck next time!
Its called vasa vasorum, vessels of big vessels but ofc that cant be seen its microscopic
@Cory Norell Considering capillaries are 5-10µm in diameter and thus invisible to the naked eye, I'm pretty sure that's not what marvDE was referring to. Veins for your veins would be more like venules. Better luck next time, do a quick google search beforehand if you know you haven't paid close attention during high school biology.
Imagine this guy being your dad. You'd have a heart of steel
I'd go to school shirtless. And the only thing in my school bag is a muscle marker.
Beef Broth 😂
Or roids.lol
And a perfect posture
But a weak ass chest!!!
Those particular cable machines are a god send for so many exercises. Blows my mind gyms only have one or two of them.
TechnoGym makes some of the best machines, alot of gyms have been using their machines these days
@@Cobrastarzz1 truth
Jbird, so very true!!! My local gym has only one of those machines and you have to fight with 20 other people to get a good set in. But you're absolutely right about it being great for so many adduction and abduction exercises (rhomboids, pecs, delts, traps, even core (abs). Fantastic machines.
My local 24 hour has 4
It's the most used equipment in my gym, so they have 4
This ended up being exactly what I wanted. ua-cam.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 I get the flexibility of multiple dumbbells without taking up the space of a whole set. I have a very small spare room that these and a bench fit perfectly into. Like others mentioned the size of these are a little bigger/longer than traditional weights so they aren’t the perfect solution for everyone. However, if you're looking for a flexible and space saving design for a home workout I’d recommend these.
I’ve hurt my shoulder from 3 things, dumbbell flies, dips, and benching more weight than I was comfortable handling (so my form suffered) lessons learned. 💪🏻😁
SALTxTHExWOUND how from dips?
dumbbell chest fly lol
SALTxTHExWOUND Dips! They should be scratch off everyone’s work outs.
Same!
@@jjwp-ql5rv You also can hurt your tricep elbow tendon on dips if you lean back too much.
Skipping legs until we get a perfect leg workout. :)
It's not that hard when heavy squats and deadlift cover 90% of your mass.
today is the first time ive done legs since christmas, thats what happens when you watch too much broscience
I've been hitting legs twice a week since the new year!
@axiom No... They're dangerous if you cannot hold that "heavy" weight. Because vaguely saying "Heavy" is extremely subjective. What's 'heavy' for you might not be for me.
@axiom I don't know who told you that, but that is not what Heavy means. Heavy just means how close you are to not being able to lift it. high intensity is always done with light weights until you cannot do a single rep more.
Who else is making up bullshit names to note down the exercises? I'll name that exercise "Standing Cable Pull"
Zaten yapmadığın hareketler isim koymasan da olur :D
Abi senin ne işin var burda ? Yeni hedef bodybuilderlar mı ?
Faşist efe aydal Müslüman dövmek için vücut geliştiriyor
5555555555
Lol! Yep, been lifting for years and still write shit like "Deadlift Row" instead of Pendlay Row.
After a 20 year break I finally started weight training again 4 months ago. I stumbled onto your vids about a week ago. I wish I had found them sooner. Thank you for the useful and helpful info.
Arnold Schwarzenegger: “Chest flys gave me full pectoral muscle development.”
ATHLEAN-X: “Stop doing chest flys!”
Me: 🤔🤷♂️
Arnold had testosterone levels higher than the empire state building, with that much shit in your system your muscle grows even without training...
@Danny Williams Are you talking about pullovers? Jeff talks about them too being a great exercise in a video
Who is Arnold?
Jeff literally wants to prevent people from hurting themselves, even provided a BETTER alternative, and is ripped beyond belief (trustworthy in his advice).
No downsides to listening to Jeff.
@@landrysaathoff2418 No, I now understand the points that Jeff made, and instead do cable flys.💪
This man never runs out of content and it’s amazing
Every time I comment somewhere, people always tell me how much they adore and love me, the supreme being of UA-cam. How much do you love me, ANGEL?
He's recycled this topic atleast 3 times. But I agree with your statement lol
@@AxxLAfriku what the fuck
Cause the human body is endless in its anatomy👌🏼
To be fair he's talked about not doing flys multiple times before
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!!!
Yeah Jeff truly is one of the greatest trainers in the world.
Amen. Praise God for people who have hearts like Jeff.
Ya but he also speaks bullshit sometimes too. He's done get big fast videos before and he should no better.
@@Acujeremy No he's down right rubbish
He needs flys with his skinny chest 😂
It’s “He’s” not “His.” I don’t know how some of you made it out of elementary school.
Unfortunately I recently injured my shoulder doing this workout, I wish I saw this sooner but thank you for the video really educational 👍🏽
Hope ya doin well now. How long did it take to heal btw?
Same...
Same here. Bummed I pushed it doing this exercise on a bench for all the reasons he lists here. We live and learn I suppose...
i got my shoulder fuck too with flyes,,,,
I'm not sure what weights you guys use or form but Arnold and many others used flys to destroy the chest and then would go to cable flys for definition. It's a slow build up workout it's not one where it's like bench or squat and you just do a bunch of weight. I like his information but to down the flys like this I don't recommend it. Look at chests back then that did flys look at chests now. No comparison no argument.
Listen to this, flys were my go to and my shoulders are now destroyed. Dont make my mistake
I always felt it on my shoulders and never on my chest
Upright rowing killed my shoulders joints
Dumbbell flys are literally used for should therapy 😂
Zach Samborski Only for first stages of therapy
N Sieg Sum? Do flys on a fly machine then there perfect
I can’t stop doing fly’s I’ll disappoint Arnold!
running5072 are u Arnold’s friend? Otherwise he doesn’t give a fuck about you
@@officertenpenny4505 100% correct.
@@rileywallace1132 it worked for him though...
@@Trenacetate43 even bending arms only slightly decreases weight on lever arm..still potential to injure
Riley Wallace and this guy does? ... what works for you might not work for others he never emphasises this.
Damn, can someone make a consolidated list of all the athlean x approved/non approved exercises?!
Yes. Please!
Mangosrllysuck chest flys, upright rows and anything that fights your biomechanics
Joseph Tolman-Lopez man fuck upright rows, those bitches were hell to my shoulders
no can you take time out of your 24hr day to find them yourself. what do i look like to you
Literally don’t do any exercise
I've watched a lot of different people giving Fitness advice but I honestly think your videos are among the best so keep up the good work.
guys, where are we going to build the Jeff Cavalier monument?
Well let's be real, Jeff is going to outlive all of us. So we won't even get to build a monument for him.
Mount Rushmore, we will rename it mount “liftmoar”
@@JackgarPrime That doesn't mean we won't try like hell to worship our savior and build that damn monument.
The statue of liberty has been there quite a while
You mean there isn’t one already??????
I like that he offers an alternative. Always have to replace the forbidden fruit with something sweeter.
force your religion on me again and i will take you to court
li lol get over yourself
That's a cool phrase bro!!
@@li-nr8jq he didnt force anything on to you. You willingly read the comment lmao
4:34 thats something indian moms are good at
edit:wtf 500 likes thx everyone
Bro Ly omg yes
😂😂
what are you saiyin?
Elizabeth Warren likes it?
Salute to this joke
Been training for years. This one video made so much sense, thank you 🙏🏾
"iF It wOrkEd fOr aRnoLd iT wOrKs foR mE" - guy with injured shoulder
- guy with DYEL physique
@Thor Odinson read my comment again
@@bmbm1 the other dudes point is that you still are bench pressing even its more dangerous than flies... just do it properly and there is no problems
@@user-fr7zw6pe2s that I can agree with
@Thor Odinson Usually it is an acute injury that happens on bench. The excessive stress on the shoulder capsule during flys will not cause an acute injury like a pec or labrum tear, shoulder dislocation, etc, because you are not using heavy weight, but it will lead to a chronic problem that you can feel during any upper body movement and think it is not from flies. It is like behind the neck presses, people don't get injured doing it because they use light weight and partial ROM, and then blame their impingement on another exercise because it is when they felt the pain.
It doesn't matter what Arnold did, if Jeff says I stop it, I will stop it. Science and technology is progressive and Jeff is living in the modern world while Arnold lived in another world.
Thank you Jeff.
Anthony Kerry Arnold was also on anabolic steroids
@@oscarruiz5076 Arnold also smoked cigarettes.
Raymond Menz Arnold was also the Governor of California
Arnold was the terminator
Anorld is the goat . But l believe Jeff.
Again, another fantastic breakdown of an exercise. One that makes perfect sense. Great work sir, thank you!
Jeff - you rock! LOVE the science and the logic behind your instruction AND how willing you are to share so much of this reasoning throughout your content. TOTALLY makes sense and helps a novice connect to the process! THANK YOU.
I've been doing them for 15 years. Never got injured, but also never really felt that it was an efficient exercise !
Those that get injured must have had bad form. You on the other hand must have had good form.
Injured my delts by doing this exercise. Told my trainer it didn’t feel right on my body and I blindly listened to him not my shoulders fucked up
I feel my chest more from flies then doing bench using a machine is also an alternative and cables
@@JoseReyes-sw6xd That's a naive way of looking at it, anyone can make a mistake or even just get unlucky, even if your form is normally perfect.
You're going to be prone into injury if you will do a heavy db fly's, because it will be hard to lift it lol. Moderate weight and negative movements will be fine.
You gota licence for those guns??
I got your license right here. svhiosrvniurjivoijrvoiejroveroreijoerjforej
We don’t need a license in the USA. 🖕🏽
Bro, I get more useful, sensible stuff from you than from absolutely anyone else. Thank you!
This video just saved my workout routine. The fly's were destroying my shoulder and ended up tearing an ac joint. The alternative you provided is so much better.
I injured my coracoid process really bad years ago on heavy dumbbell flyes, and when it happened...i can only describe it as the feeling of when you pull something that is Velcro apart, and the pain was enormous!!! Haven't been the same on chest training ever since, and it left a permanent indentation in that area because of it (can be seen in my channel art picture). Thanks a lot Jeff for this alternative exercise, I can only do a handful of movements for chest these days and it sucks big time!
Muscle Music I remember seeing your through the eyes of the dead cover right when I was getting into lifting and death metal (couldn't have come at a better time lol). Still one of the most badass videos in my opinion. Had no idea you still made videos I'm def subscribing
Yeah you probably avulsed it completely from the bone
Omg bro..ur muscle tho. abslutely awesme!! Nice chnnel bro
Do you activate your chest while playing any slayer riff ?
@@mus3500 and all natural too lol.
U know dis guy is experienced when he draws on himself
Yeah no need for those muscle diagrams, *he is the muscle diagram*
Citation: personal experience lol
Lol.... always makes me think of plastic surgery
At the beginning of the video
I thought those Marks were Chinese tattoos 😅😅😅
HAHAHAHAHAHHA
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...
3+ million views has earned Athlean another 5k in his bank account so far. "STOP TEH DEADLY FLYES"... It's just an excuse for another video, more views and $$$.
@@John_Stone_ If he was performing flys more often his chest could certainly be less flat...Total rubbish to throw that flys exercise down the drain..
@@franckthetank4977 Been training about as long as you have mate, I'm midway. I can see a lot of noobs doing chest flys on an elevated, narrow platform and then giving their shoulders a wrench using too much weight. All they need to do however is progress cautiously, never use a weight you can't control, and even when training to failure, just make sure they have matting and social distance so they can drop the weights without damage to persons or property.
yeah it’s fine to do flys just bend your elbows
In his defense, he doesn’t say to do excercises that have a greater chance of injury. I still do chest flys, but there’s a real risk, especially to people new to the gym to overextend and injure themselves. People who have been lifting a while know this and are usually more careful. He trains athletes such as Antonio brown as well and if there’s a small risk of them getting injured, he doesn’t want them doing the exercise since that could harm their performance on field. My 2 cents
So that's what my dad was actually trying to do all those years 4:34
Damn. He never had the courage to tell you to get out of the way. :(
Hmm. Guess I’m never doing flys again.
That’s cool I hated them anyway.
When jeff upload video he gets likes and dislikes to avoid imbalances
An exceptional kinesiological analysis of what I had suspected all these years . I rehabbed a torn rotator cuff about tens years ago and I used TheraBands to strengthen my shoulder . I purchased a set of different bands and used the same pulley motion by using a door anchor chest high and pulling the resistance tube across my body . The weight training facilities has been locked down, as are all such venues where people gather , over the past two weeks due to the COVID-19 virus . I live in Canada, and the pandemic may keep all non essential facilities and services shut down for possibly the next three to four months . I have my resistance tubes , curl bar, and two set of adjustable dumb bells . Keep safe and stay healthy !
Jeff ‘s next video be like: Stop doing exercises they are reducing your gains
Thanks Jeff, I like the scientifical and anatomical facts and reasoning behind everything. Super helpful and I'll try the cable fly as an alternative!
I think you meant biological facts. Ask Benn B, he'll set you straight. LOL
@@justinjones3916 Physiological to be more specific.
sCienTificAL anD AnAtomicAl faCTS HOLY SHIT YOU ARE SO SMART now i know who stole all the books from miss tapias class
It’s not even controversial, this is 100% excellent advice. Been lifting for 6 years. That bit where you marked the front of your armpit is exactly where I’ve injured twice now and couldn’t train chest as a result. I realised as I was recovering that flys, ESPECIALLY dumbbell flys, were the thing that hurt this point the most. Now a year without dumbbell flys training chest as much as I like - no issues.
Lol 6 yrs ??? Your just starting out .
Tracy Webb
Haha! Good one, lady.
You went too heavy with your flies. Any exercise can injure you if done too heavy. There are dumb people out there like Scott Herman and his stupid and dangerous "cheat and recover" nonsense that will do nothing for you except cause injury over time.
@Thor Odinson Did you even watch the video? He barely talks about injury, he gives several reason why it's an inferior exercise and just won't give you maximum results.
FYI, saying someone who presents logic arguments against you is just "scared" very transparently broadcasts insecurity.
Realized** and you probably locked out you arms when you did them and that is the worst thing you can do
Thank you for the advice. Based on the feel of doing the chest fly, I feel like it process you right.
Thank you, I stoped doing these a while ago because of your videos, and thank you for your other videos too,
Your one of the only people I really trust for workout advice
When Jeff does flies the dumbbells beg him to stop.
I didn't see any flies in his gym.
@@XploreAz Haha got heeeeem!
.
@@likhithk8622 swat!
@@XploreAz We have similar mindsets
I love the scientific addition you provide to these videos. Really helps give more purpose and reason to the exercises
Thanks man your videos are great! I'm new to training and I've really learned a lot from you.
This is exactly why I watch these videos. I have been doing flys for years. Thank you for the info!
too late, after two years your shoulders are already so damaged that in later years you’ll begin experiencing problems with your front and rear delt contraptions
@@li-nr8jq completely depends on your age
I'm 52 yrs old. After watching this video, I stopped doing the two arm flat and incline bench flies and started using the pully for flies by adjusting the hight of the pully. I find it to be a better workout at my age and for upper/lower chest. I also decreased my Bench incline for the 5th position to the 3rd position like in another video and find that to be a better workout for my middle and upper chest as well. Thanks for those videos. After 2 weeks of the changes, I am noticing a difference for the better in my chest workouts.
Ray G smart man
Absolutely genius. Makes perfect sense. I will be adjusting my pectoral abduction work this week. Thanks for the knowledge brotha. 👍🏾👍🏾
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
He’s amazing... very scientific and explains the right thing.. I would love to have him as a personal trainer,,,
I Would like to see a video off Jeff walking into random gyms to see if anyone recognizes him!
Based on the amount of people I see at my gym with completely fucked up form, quarter reps, ego lifting, crazy inventive uses of very specific machines, etc...
Nobody in my entire state watches Jeff. LOL
@@corynorell3686 some people at the gym i just want to punch in the throat. Ego lifters get me the most, fucking soft ass pussies
Jeff would have a heart attack if he comes to my gym.
That's exactly what i am thinking...even some of my gym's trainers should check him out
I want to see Jeff walk into a gym and pimp slap guys doing chest flies
I've been doing flys and I'm going to stop. Thank you Jeff for your well-presented video! Thanks for your help
oh you’re welcome Jeff Ochoa, we appreciate your appreciation for our constructive video. blow a molded corn dog
Man, just found your channel just now. I'm 50 and just got back on TRT/HRT and want to get back to my jacked days, but with the newest science and nutrition. This is my first video, look forward to watching the other vids and evolving into being "my" best self.
This is brilliant! Thank you for breaking this down. Not only is this scientific, but you explained it wonderfully.
I'm a novice lifter, and I really like these videos. It is super helpful to me to know what to do, and why I am doing it.
Yall stop crying about the giveaway, its pissing me off.
There are thousands of viewers, the chances are low for you to win. Also, it does NOT help to be early.
And lastly, Jeff has no reason to fake it. Its just a free chance for you.
I wish the giveaway was the marker
Stfu kid
Its ok i didn't win. But why can't i see anybody win? That's my fucking problem😂
Nobody gives a shit about what pisses u off goofy
Red Rj 6 I won one a while back.
Your videos and explanations for your concepts are one of the best on UA-cam. Thank you for your dedication.
I needed this. I was doing chest flys on the ground then moved to doing it on the bench, and now my left shoulder is killing me. PLEASE do floor chest flys, don't hurt yourself!!
I started following you a few weeks ago and I’ve gained so much in that short time. I do a lot of cable pulley exercises but I still do the bench fly as well. I know how/why to change it now. Thank you for another very helpful lesson.
Save your shoulder! Thanks for this. 💪🏼
Strongaholic I just had a look at some of your videos :)
Johan Esterhuizen and my latest video is Im doing flys 😂
@@betterways7515 You know what pedofile is, right?
@@betterways7515 that's a fucking strong word to use on someone ! I think you should remove this childish comment immediately ,, people get beaten or even killed for being accused of such disgusting names ,so do the right thing and think about what your saying !!!!
peter olley agree on this!
Thank you so much that was really helpful 🙏🏻, you always provide us with many things which will help us avoid risks of getting injured
Some pretty solid arguments. It almost bugs me how stupidly obvious certain things are, but you don't notice them until someone else points them out to you. I'm new to weight training, and I was just about to incorporate this exercise into my routine. He's probably saved me a ton of hurt here.
Yup...or until you suffer an injury like myself. I started doing the incline dumbbell variation of chest flys with very light weight for just a few weeks and still managed to damage my right delt. Jeff knows his stuff...I don't do any exercise until I get his perspective on it from one of his videos. The gym is a dangerous place if you don't know what you're doing
Great tips! You always highlight mistakes that go unnoticed that help to exercise sooo much more effective. Thank youuu!!
I never really liked dumbbell fly's anyway I never really feel anything and they bother my rotator cuff cable fly's are excellent
"I'm not trying to pick on it"
Tears it apart! 😂
I appreciate your scientific break down of the two exercises so I can see the benefits of standing vs bench flies.
Honestly I’ve done leg extensions just for a few workouts, and my knees already hurt. That’s because I didn’t listen to Jeff and some other youtubers instead smh. So I’m gonna heed his warning this time.
They're fine if you go up real slow and hold at the top aren't they? I thought it was just 'throwing' your legs up that was the issue, but now I don't remember...
You better do, he is right i got hurt doing flies and still pains sometimes after 6 months.
Cory Norell yea I was doing them very controlled and light weight but still felt most of the tension on my knees for some reason
@@corynorell3686 The opposite, go light and dont lock out. And its an assistance exercise. Squat and leg press should come first.
@@sheadoherty7434 Understood.
Great stuff, Jeff. Found you 3 days ago, and now my wife is jealous because I listen to you more than her! Thanks for the clarification on the dumbbell flys. How about doing them on a machine or do you just recommend cable; I have access to both. I always thought flys were for the outer most pec where us old guys have trouble getting that fatty look to go away. What exercises do you suggest for that? AND how about decline bench? Good or bad? Thanks!
A great and helpful explanation. Never heard that before. Especially helpful for me and my shoulder problems.
I literally agree 100% with this video because yesterday I have been having pains EXACTLY where jeff mentioned in the front of the shoulder and I did flys two days ago
Biology 101. They should show Jeff videos in schools.
Benn B somebody would bitch to much masculinity 😂
^^
Anatomy maybe? Right??
Biology?? Lol, maybe you should go to school 😂😂 jk bro
@@jonascelentano9251 ikr f'n antology would've been better and I don't think that's even a word! LMAO
Your brilliant .. i have done chest fly and i have noticed these weaknesses in the excersize but now i am going to switch up to doing more cable flys!
My left shoulder pops every time I squeeze in on a two arm cable fly or dumbbell fly. I'm so glad I found this single arm fly. It feels awesome when I do it and no more shoulder popping. Thanks brother!
This is great. I really hated chest flies because I hurt my shoulders when it was younger and have been doing more flies with the bands (and getting better results out of it) but I can't say that I knew why. Thanks for this video it explains a lot, as usual.
Jeff is THE BOSS for a reason!
I wish I'd have watched this BEFORE I went to the gym today! I can visually see/feel the benefits you pointed out, and the lacks within the bench fly I did.... LMFAO CHANGING ROUTINE! thanks again AX
I visit this channel for videos like this. I never personally felt comfortable with flys and thought it’s just me but thanks for clearing and the alternative.
First time here. Fantastic presentation, and excellent arguments against the bench fly. I am sold.
Good point Jeff, thanks for the explanation and showing the alternative.
jeffs videos should be public service announcements. Always so informative :D
Damn
Thanks man I was performing this exercise while quarantined but instead of helping after some days there was pain in my mid rob cage section and it was increasing
I'm gonna stop it immediately 👍
Thanks for the demo of how to get waaaay better results!! Very informative video, appreciate this!!👍👍
Personally I’ve never found myself wanting to do flys simply because they look kinda spooky. I always ended up feeling them in my shoulders, and i just know I’m gonna hurt myself or something. So i avoid them.
cedddkkddkk 👻👻👻👻👻👻👻SPOOOOOKYYYYY💀💀💀💀💀💀
We get lured in because there ARE some stretches you get from certain movements that feel pretty damn good. I occasionally do a little bit on a flye machine, but I found that I get much more emphasis on the target area if - instead of holding the grips like normal - I keep my hands flat, palms up and sort of push the handles toward the middle using the sides of my hands.
I never been injured with dumbell flys....depends how u do it .....with bad form you'll get injured like any other exercise...
Daniel krome I’ve never been injured either. But the number of times I’ve done fly’s comes pretty close to the number of times I’ve trained legs.
@@danielkrome2333 dumbelll fly is a waste of time, use cables.
Have seen this video when released but only today I applied the technique in my training and man, is way better than the now "old" way! Thanks for the advice!
Thank you so much, i used to get constant injuries on my shoulder.
Now i can freely hit my chest harder without any worry 🙏
Thank you Jeff. I was doing chest flys for months until I watched this video,I since purchased a set of bands that anchor to the door and I can already tell these are going to work much better for building chest muscle than the dumbell fly and it feels a lot better as well,with the fly I only felt it in my inner shoulders
According to your logic, you shouldn't use a butterfly machine either. You feel your shoulder because you are not flexible enough in your shoulders and therefore cannot perform the exercise correctly. Try to improve your flexibility with light weight, then you will feel your chest better and be able to perform the exercise without pain.
@@Philipp007 already done and back to dumbell flies threw the bands out
@@Strelok__762 🙂👍💪
Jeff, regarding your Perfect Series, I'm still waiting for a Back & Leg workout video.
Simply the best fitness channel on UA-cam.
May be
Jeff's only competition is CalesthenicsMovement tbh. They are like the bodyweight version of Jeff.
Jeff nipard
The Jeff’s rule fitTube: Jeff Cavalier & Jeff Nippard
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🔥
Wow. I was at the gym today doing flies and decided to check technique and found this post. I stopped immediately and buried the Dumbell flies 😊
"...but Arnold!"
Yeah Arnold tore his pec doing dumbell fly's
@@jjwp-ql5rv I think that was his point, it was to mock those who try discredit the fact that Fly's are bad for you by saying that someone else did it. hence why that statement is on quotations.
@@jjwp-ql5rv moot ???????
You've changed lifestyles sir!
You're an era in bodybuilding!
Thankful for you and your channel.
Ass kisser of the year
Nice, very helpful. I am using the cable but had no idea why.
thank you for this information ! As a beginner, not many people will tell you this stuff. Bless you !
You should be teaching anatomy, man! I love your videos!
He is teaching anatomy really. Applied anatomy in the context of strength training/bodybuilding, which gives a good view of how it all fits together. It helps that he’s as lean as a carrot.
@@WineScrounger Yes, sure! I meant in a school :) But yes, the anotomy brings his ideas to a whole new level!
Bruno Araújo I’m sure he could but he’d probably need to keep his shirt on, which limits things a bit. To see muscular processes any clearer than this, you’d need a scalpel.
@@WineScrounger ahaha true!
This makes so much sense, chest flies have always felt awkward for me
Amazing! I've done so many reps on the fly but didn't think about the efficiency thanks