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Is it necessary to do flat, incline and decline flys?

4 min read

Asked by: Mary Hall

Should I do Flyes incline or flat?

The Verdict. Both of these exercises are excellent chest builders and each allows you to work different muscles. If you had to choose only one movement, go with the incline dumbbell fly because it has one key advantage over the flat bench press, which is safety.

Should I do flat bench and incline and decline?

What is this? The takeaway suggestion: To no surprise, the decline and flat bench were both better at activating the lower pec major muscle. This could suggest that the decline and flat bench are both superior for targeting the lower pec major when it comes to muscle activation.

Should you do incline and decline press?

Because the incline bench presses train its focus on the upper fibers of the pectoralis major, it’s mainly suitable for those who want a slim yet controlled and strong chest. Whilst decline bench presses work on your lower pecs and give you a buffer and bigger chest.

Are decline Flyes necessary?

The benefit of doing decline flys, as opposed to flat-bench flys or flat bench presses, is that flat bench pec workouts target the pecs in general, while decline flys focus more on the sternal, or mid-portion, of the pecs.

Should you do decline Flyes?

This is what the decline dumbbell fly will do for you. While the bench press mostly attacks the middle chest and incline presses and flyes do wonders for the upper chest and front of the shoulders, decline flyes give oomph to the lowest parts of your chest muscle.

Is decline bench a waste of time?

Using a decline bench to target your lower pecs is pretty much useless unless you are very lean and are a competitive bodybuilder. The shape of your pec is largely genetic. You’re better off getting strong on a flat bench and losing some body fat than doing this move.

Do you need both flat and incline bench?

There’s really no right or wrong answer. It’s more a matter of preference, what your personal goals are, and what you’re trying to achieve. To maximize your results, do both types of chest presses, since they both work almost all the same muscles but hit the muscle in slightly different ways.

Is incline bench really necessary?

So, do you need to incline bench press? No, but if you do, you’ll likely experience more muscle growth in your upper pecs, which results in a fuller, more attractive looking chest. It’ll probably improve your strength on the overhead and flat bench press, too.

Is decline better than flat bench?

The standard flat bench press is the overall winner for maximum chest hypertrophy stimulation and strength building, but the decline bench press is effective at activating your lower pecs and pectoralis major while placing less strain on your shoulders.

Do flies build your chest?

The dumbbell chest fly can help open up your chest muscles. Chest openers may help reduce upper back pain, increase range of motion, and reduce tightness in the upper body. If you’re doing dumbbell chest flies as a way to open up your chest muscles, consider using lighter weights, or even no weights.

Why my lower chest is not growing?

Without adequate R&R, your muscles will never grow. In fact, working out too hard and too often on the same body part could stunt muscle growth and actually break down tissue that you have already worked so hard on to build.

How do I activate my lower chest?

Instead what you want to do is you want to open your chest. Up by getting your elbows out to the side. And let them ride up.

How do I grow my inner chest?

8 Best Inner-Chest Exercises to Build a Massive Chest

  1. Dumbbell Flyes. Lie down on a flat bench with weights in your hands. …
  2. Diamond Push-Ups. Begin in a push-up position with a narrow grip. …
  3. Hybrid Flye-Press Combo. …
  4. Cable Crossover. …
  5. Single Arm Chest Fly. …
  6. Plate Press. …
  7. Hex Press. …
  8. Low Cable Fly.