Is there any benefit to dumbbell flys on a flat bench vs dumbbell flys on an incline bench?

Asked by: Jason Shepard

The incline dumbbell fly targets the upper pectorals and is a great way to improve chest development. The shoulders play a secondary role, while the triceps stabilize the movement. Although the flat bench fly benefits the pectoralis major, the incline fly goes one step further to isolate the upper part of this muscle.

Are incline flyes better than 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 dumbbell flyes incline or flat?

The reason you’re going to do an incline dumbbell fly rather than doing the flat version is because the majority of you when doing this movement, because you’re on an incline, will instinctively bring your arms down over your chest.

Are flat bench flyes good?

That's going to help bring the whole chest into play as you just exercise.

Are dumbbell flys better than dumbbell press?

There is no difference.

Should you do dumbbell Flyes on incline bench?

The incline dumbbell fly targets the upper pectorals and is a great way to improve chest development. The shoulders play a secondary role, while the triceps stabilize the movement. Although the flat bench fly benefits the pectoralis major, the incline fly goes one step further to isolate the upper part of this muscle.

What is the single best chest exercise?

Why: The barbell bench press is one of the single best exercises for building almost every major muscle in your upper body, including your pecs, triceps, and deltoids. This is why almost all well-designed chest workouts are built around heavy benching.

Should you do flys on a incline?

You're not in a very stable position in your shoulder. So heavy weight for a fly is not recommended. It's better off to do a lot lighter weight and go through more reps.

Are floor chest flys good?

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.

Are standing chest flys good?

Exercise Benefits



The standing chest fly targets the chest and shoulder muscles. Chest exercises help build muscle strength and power and can also give the breasts somewhat of a lift, making them appear perkier.

Do dumbbell flys build mass?

The dumbbell fly is also a great accessory movement, to build more muscle and strength assisting in bigger lifts such as the barbell bench press, while also activating secondary muscles such as your shoulders and triceps.

Should I do bench press or flys?

Each targets the pectoralis major, the primary chest muscle, but the bench press also benefits a number of neighboring muscles that the fly neglects. You’re best off including both in your chest workouts. However, if you can choose just one, it should be the bench press.

Do cable flys build mass?

People doing dumbbell flyes is a common sight in most gyms, and that’s because it’s one of the few exercises that isolate the chest to build muscular size and strength.

Are cable flys better than dumbbell flyes?

The biggest advantage of doing flyes with cables is it that it puts consistent tension on the chest muscles. Thus, you are stimulating the pecs throughout the range of motion. As a result, you get superior chest development and even greater pumps.

Why are cable flys so hard?

Doing cross-overs feels extra hard when you have your feet together, because you’re not well-equipped to absorb the changes in your center of gravity. This added level of difficulty leads some people to believe it’s making the movement better.

What is a good cable fly weight?

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Is chest fly a push or pull?

Push Day – Chest Presses (Horizontal), Chest Flys, Shoulder Presses (Vertical) and Triceps Extension/Press Movements. Pull Day – Low/Medial Rows (Horizontal), High-Rows (Vertical), Shoulder Accessories (Lateral/Front Raises & Transverse Abduction for Rear Deltoids), as well as Bicep Curls.

Do low cable flys work upper chest?

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Low to high cable flyes perfectly mimic the line of pull and action of the clavicular pectoralis. It’s one of the best exercises for “filling in” the upper chest up near the collarbone.

Why do I feel cable flies in my shoulders?

Say it's a little too much strain on the front deltoids okay the reason why that is because cables have a constant tension on the muscles throughout the motion.

How do you strengthen rotator cuff?

External rotator strengthening exercise

1. Start by tying a piece of elastic exercise material to a doorknob. …
2. Stand or sit with your shoulder relaxed and your elbow bent 90 degrees. …
3. Hold one end of the elastic band with the hand of the painful arm.
4. Start with your forearm across your belly. …
5. Repeat 8 to 12 times.

What can I use instead of dumbbell Flyes?

7 Best Dumbbell Chest Fly Alternatives:

• Banded Chest Fly.
• Floor Fly.
• Incline Bench.
• Push ups.
• Cable Fly.
• Wide Grip Bench.
• Plate Squeeze.

Do chest flys work biceps?

Chest flyes are designed to target the pectoral muscles of the chest, but do involve the biceps as stabilizers and may be included as part of a split routine in which you focus on the chest and biceps on the same day.

What do reverse flys work?

During a reverse fly, you work the rhomboid muscles in your upper back and shoulder region. Strong upper back muscles help balance your shoulder strength and help protect your shoulder from injury. Nicole L.

How many chest exercises should I do per workout?

You should perform 1-4 chest exercises per workout, with the most optimal range being 2-3 different chest exercises in a single training session. Why? For most lifters, performing any more than 3-4 various movements can result in diminished returns, excessive “trash” volume, and suboptimal quality volume.

What does incline bench press do?

The purpose of the incline press is to focus more of the work on the upper pecs. The main benefit in performing incline presses is to develop the upper portion of the pectoral muscles. When the bench is set at an incline (15 to 30 degrees), you activate your shoulders more since it’s comparable to a shoulder press.

Should I do both incline and flat bench?

Want the best of both worlds? Include both the incline bench and the flat bench press in your chest workouts. The incline press will focus on the upper chest muscles to help balance out your chest development and the flat bench press will add overall mass and strength to your upper body and to the chest muscles.

Should you start with incline or flat bench?

The incline is going to help put your shoulders in a better, stronger and more protected position. Start light and do the same volume you normally do on flat bench, whether it is 3 sets of 8 reps, 5 sets of 5 reps, or 10 sets of 10 reps.