DUMBBELL FLYS NO PAIN ?
recently i started doing dumbbell flys, and i felt pain the first time. it was my chest, i could not even cross my arms, thats how much soreness there was. I knew it was good that i had soreness, pain=gain. On my second one I just felt soreness in my arms, where my elbow joint is. I’m on the 5th time, and its the same thing, only my arms are sore, not my chest anymore. I do 4×8 rep of flys. I dont know why there is no pain anymore, only the first time there was. Also note i struggled the first time, and now i dont struggle. I even increased to 4×10 rep now, and still no pain in my chest area. Am i doing it wrong or something? I want to feel soreness in my chest, i dont feel satisfied no having any soreness in the part i want worked out…help
Tagged with: chest area • dumbbell flys • elbow joint • M 111
Filed under: Tennis Elbow Home Cures
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follow this routine
Monday:
Deadlift – 1 set of 3 reps
Box Squats – 3 sets of 5 reps
Pullups – 2 sets of 8 reps
Ab Work – 2 sets of 8 reps
Wednesday:
Bench Press – 1 set of 3 reps
Close Grip Bench – 3 sets of 5 reps
Military Press – 2 sets of 8 reps
Bicep Curls – 2 sets of 8 reps
Friday:
Squats – 1 set of 3 reps
Romanian Dead Lifts – 3 sets of 5 reps
Barbell Rows – 2 sets of 8 reps
Ab Work – 2 sets of 8 reps
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Dumbell flys are supposed to make your shoulders sore, not your chest…That means your doing something wrong. If you want to know how to make yourself sore, up your weight by about 2-4 pounds, but keep the same reps.
The problem is that you are doing the same exercise, your muscles are used to it. Try doing something else for your chest one week and then change to a different chest exercise the next. Then the next week go back to flys with a different weight. You need to keep your muscles stimulated.
Also take a look at this website for routines and more advice http://www.bodybuilding.com/fun/workout.htm
Regards
NO. FLYS ARE NOT SUPPOSED TO MAKE YOUR SHOULDERS SORE. KEEP YOUR ELBOWS FIXED AT 90 DEGREES. AS YOU COME UP FOCUS ON THE SQUEEZE RIGHT AT THE PEAK. IT SOUNDS LIKE YOUR ARMS ARE TOO CLOSE TO YOUR TORSO. ENVISION HUGGING A TREE OR A BEAR ON THE CONCENTRIC PHASE. ON THE ECCENTRIC LET YOUR ELBOWS DROP BELOW YOUR CHEST AND GO FOR THAT STRETCH AND PAUSE. THIS IS HOW DUMBBELL FLYS ARE DONE.
The reason for you not feeling any pain or soreness is because you body has become accustomed to the weight and the reps that you are doing. If you increase the weight and try to keep the same number of reps you may not feel as sore, but the muscle increase will still be there. Another reason for the decrease in soreness is that your muscles are growing, which means that they’re stronger now than before so when you do an exercise numerous times you will lose that soreness because the about of lactic acid built up in your muscles has decreased due to the better equipped muscle.
And to the guy above: a Reverse fly works your shoulders and triceps, a normal fly will work your biceps and chest.