is incline fly and lying dumbbell fly the same

Take Your Pants Off · 11-08-2014 09:56PM #1

Do they target the same area.
Because I have 7 chesT excercises that I do and that includes chest press machine and cable flys.
So I want to cut of one of them

JJayoo · 11-08-2014 10:25PM

7 chest exercises? Can you list them and then list the order in which you do them.

Take Your Pants Off · 11-08-2014 11:41PM

JJayoo wrote: »

7 chest exercises? Can you list them and then list the order in which you do them.

3 sets of 10 reps for each
Monday:Chest
Dumbbell:
Chest Press
Incline Press
Decline Press
Incline Fly
Lying Fly
Pullover
Chest press machine
Cable fly's

Tuesday:Chest
Barbell:
Bench Press
Incline Press
(I usually do not get 2 or 1 exercises from previous day so I just include in this.)

Wednesday:Back
Dumbbell:
Dead lift
Wrist Curl
Bent over Row
Bent over Row (machine)
Upright Row
Back Fly
Another exercise that involves no weight, you just keep going up and down in an angle.
Another bent over row kind of exercise with handles and stacked weights where I do the cable fly's.

Thursday:
Shoulder Press
Lateral Raise
Upright Row
Front Raise
Shoulder Shrug
Shoulder Press (machine)
Another machine that you have you pull a long like handle which also has stacked weight, it can be used for shoulder and back.

Friday:
Shoulder and Back Barbell
Barbell row
Bent over Row
Barbell upright row
Military Press Front and Behind
Shrug.

Sat: Biceps
A range of biceps excercises
Sunday:Tricep
Same story as biceps

I have no problems doing arms, I love my arm workouts because I always see results, but my chest,back and shoulder I never get to to target my areas.
Especially in chest, that is why I started using lower weights so I have full control and bring them down deep and squeeze my chest while I am at it.

This makes me skip leg day time to time, as well as cardiac.
So if anyone could give some advice

Take Your Pants Off · 11-08-2014 11:44PM

This may seem a lot, and I should be pumped but really I am just average.
I have massive shoulders, hence the reason of my chest exercises been taken over for shoulder.
Not so good back, same goes for chest, I can do the peck dance just barely.

JJayoo · 12-08-2014 12:12AM

Good luck

Take Your Pants Off · 12-08-2014 12:43AM

JJayoo wrote: »

Good luck

??

JJayoo · 12-08-2014 12:49AM

You need to stop doing so much chest/shoulder stuff or you will explode/implode.

Take Your Pants Off · 12-08-2014 12:52AM

JJayoo wrote: »

You need to stop doing so much chest/shoulder stuff or you will explode/implode.

But the thing is, I can't explode my shoulder always take over my chest when I do them.
I know what you are trying to say about recovery and such, but that is why i am trying to cut down on some exercises I do not need.
Any exercise you can pick out that I have no need for.
Main Qs.
Any difference between lying fly and incline fly

mightyreds · 12-08-2014 12:57AM

Interesting alright is there a difference? My chest day just usually goes :
Chest press
Incline fly
Incline press
Cables
Peck deck superset which is normal (then stand up keep the elbows up not sure of the names)
Dips if I'm able at the end

Take Your Pants Off · 12-08-2014 01:04AM

mightyreds wrote: »

Interesting alright is there a difference? My chest day just usually goes :
Chest press
Incline fly
Incline press
Cables
Peck deck superset which is normal (then stand up keep the elbows up not sure of the names)
Dips if I'm able at the end

So which one should I cut, incline or lying fly.
If you ask me, I love incline fly, I find it quite easy.
But sometimes my back and shoulder take over when I am doing lying fly, but is that normal ?
Also incline fly, when I am really at my limit, I can feel the pain in my shoulders. ??

mightyreds · 12-08-2014 01:12AM

Take Your Pants Off wrote: »

So which one should I cut, incline or lying fly.
If you ask me, I love incline fly, I find it quite easy.
But sometimes my back and shoulder take over when I am doing lying fly, but is that normal ?
Also incline fly, when I am really at my limit, I can feel the pain in my shoulders. ??

I am def no expert but was always taught the incline works the upper chest and flat works the middle I do mainly incline as I've a bit of fat and was told it would pull my chest up.

Sound of Silence · 12-08-2014 01:15AM

mightyreds wrote: »

I am def no expert but was always taught the incline works the upper chest and flat works the middle I do mainly incline as I've a bit of fat and was told it would pull my chest up.

You're right, there is a difference. For example, lying flat will focus on the lower portion of your chest (Sternal), while laying on an incline will target the upper portion (Clavicular) - Example image.

Also, OP, you should really whittle down some of those chest exercises and instead start focusing on adding weight. Two days of chest with almost ten exercises is really overkill.

JJayoo · 12-08-2014 01:32AM

Best thing I ever did for my chest and shoulders was to start warming up properly before all push workouts. This involved about 5 mins of mobility/ball rolling. I also started to increase the volume for my upper back specifically my rear delts.

Take Your Pants Off · 12-08-2014 01:41AM

JJayoo wrote: »

Best thing I ever did for my chest and shoulders was to start warming up properly before all push workouts. This involved about 5 mins of mobility/ball rolling. I also started to increase the volume for my upper back specifically my rear delts.

Yeah, again my faults are being highlighted here.
I never warm up.
I just go straight at it.
I will now give about 5 minutes stretching.
Thanks for advice.

JJayoo · 12-08-2014 02:23AM

I would usually do one heavy lift for chest, a lift that I will take note off. So it will be either Dumbbell Bench or Barbell Bench. I will always do them flat because I figure whatever difference incline/decline might offer is outweighed by the fact that I can use more weight using flat bench, plus I sometimes train in a shed and don't have fancy decline/incline benches

Usually I will have my working sets in mind, so for example I want 5x5 on DB Bench.
So Ball rolling/mobility stuff
20kg x 10
30 x 10
35 x 5
40 x 5
45 x 5 x 5

Once I get this I will drop the weight considerably and add a few sets of higher reps. I would usually do shoulders on the same day as chest, and I would alternate them as the bodypart that comes first is gonna be doing the heavy stuff.

Progression is key and if you are trying to add size then all the training in the world doesn't mean sh1t unless you are getting enough calories.

But seriously more upper back stuff. High rep reverse flys and Band pull aparts, and eat peanut butter.

You are in Galway? what gym do you train in?

Take Your Pants Off · 12-08-2014 03:09AM

Thanks for the advice and info ye lot.
I used to live in Galway buy moved down last december to Limerick.
But could someone tell me what shall I cut on.
What excercise shall I take out.
Also I was thinking.
Would this go good:
1 week all dummbbell the other week all barbell.
Or something along those line

Hanley · 12-08-2014 05:56AM

Your shoulders most likely dominate because you've a compete imbalance in push pull ratios leasing to piss poor shoulder stabilization.

So if you want your chest to work better you should probably cut out 80% of your chest/push work and bring your imbalances in line first.

StickyIcky · 12-08-2014 01:13PM

I'm a complete noob at weight training but I've heard from a very believable no b.s. source that working out 5-6 times a week is worse for you than working out 2-3 times a week unless you're on some serious steroids.

EDIT: For clarity sake and to the address the grade A manure comment below, let me add this. What I'm saying is that not everyone will benefit from 5-6 days of intense weight training. Of course that depends on genetics and steroid usage etc. For the majority of people you're better off with 48-72 hours of rest than 24 hours rest. Also if you over train and don't give your muscles time to recover, to the point of extreme you can even lose muscle over time working out like this worst case scenario. Lesser worse case you could gain muscle but not as fast.

The original poster said "This may seem a lot, and I should be pumped but really I am just average." So that makes me think perhaps he's working out too much. The OP also said "that is why I started using lower weights" where as what I've been reading if you're not using high enough weights you won't put on large amounts of muscle. So in my opinion from what I've read about HIT and recovery times, it's better to work out less often and harder, then more often with lower weights, if you're after muscle growth and strength. Now I could be full of **** as alluded to by the next posters brief, tactless and uninformative comment, but I doubt it. If I am then please educate me rather than call me out without backing it up.
This is my main source of information right now on HIT training and recovery times http://baye.com/what-is-high-intensity-training/
http://youtu.be/4rNm4kSl3Og?t=13m11s

Inspector Coptoor · 12-08-2014 02:16PM

The above comment is, of course, grade A idea manure.

is incline fly and lying dumbbell fly the same

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