Set/reps for flies?

[Frosty]

Ok, my chest sorta sucks (ok, it sucks, and I have a tear in the right pec that looks horrible), so I want to add in some chest flies at the end of my workouts to help develop them better.

What would be a good set/rep scheme? I'm only doing overhead pressing in my workouts now, so I'm not hitting them heavy with bench or dips or anything like that.

Would eccentric flies be good? Like press the weight up then do a fly down?

I was thinking something like:

4x8 eccentric flies, hands pronated
4x8 eccentric incline flies, hands pronated

This would be after doing my push press workout, of course. I figure this volume would be ok since I'm not hitting the chest much in my workouts.

Any thoughts?

 

[w00t]

you can do flies with a pec tear????

 

[Frosty]

you can do flies with a pec tear????

It's healed from many years ago...but it made my right pec look ugly as hell, though.

 

[w00t]

ahhh ok i gotcha... well its good that its all healed up.

 

[Frosty]

bump

 

[Bast]

How does youre Pec day look like otherwise?
dont really think youll need so many reps or sets (depending on how it looks)
Update with it and ill give u my 5cents... or Pm me and I wont miss it.

 

[Frosty]

I'm only doing push presses in my workouts now. That's why so much volume for the chest.

 

[Bast]

But still, WHAT movements and at what reps + sets?

 

[Frosty]

Sorry. Push press 3x2 ME and push press DE 10x3.

 

[Insane_Man]

I personally can't do flys because of my shoulder. They were a pretty good exercise for me, although if you have a good pec dec on hand, it is much safer to use. I know some pec decs absolutely suck though.

If I am reading this correctly, your chest routine does not include dips?

IMO, it's a mistake to not include dips, which I consider to be the compound exercise for the upper body.

 

[Frosty]

Yeah, I know. But right now I absolutely must put all my effort into overhead pressing.

 

[Insane_Man]

Well then watch your shoulders. Like I said, flys are hard on mine, so I recommend a pec dec instead, if possible.

 

[Bast]

Ok now i get you better.
Well i would only take the incline flyes... and 2sets 6-8 reps.
Then i would go on to weighted dips 1set 4reps
Dont do to many sets though, will only set you back.

 

[InTraining1234]

IMO, it's a mistake to not include dips, which I consider to be the compound exercise for the upper body.

I agree with this..unfortunately lots of us get sternal pain from them...

 

[70w30]

I agree with this..unfortunately lots of us get sternal pain from them...

Palms in or out?
What position is your torso in for this excersise?
This will dictate wether Frosty understands this Question

 

[InTraining1234]

Palms in or out?
What position is your torso in for this excersise?
This will dictate wether Frosty understands this Question

Palms in
Leaning forward...not too exaggerated
Majority of stress directed on the chest

Just started happening one day...was doing them with 0 problems before

 

[Insane_Man]

I agree with this..unfortunately lots of us get sternal pain from them...

Wow that sucks.

I can't do wide grip chins (or flys) because of my shoulders though, we all have our limitations.

 

[Frosty]

I agree with this..unfortunately lots of us get sternal pain from them...

Do you get the same pain when hands are pronated?

 

[weasel0803]

I agree that dips are THE upper body squat. Nothing lets my chest burn like weighted dips. Replaced all flat stuff with dips and my shoulders are better than when I've been flat benching. I would just go slightly lower than triceps parallel to floor or even just parallel. Lower yourself slowly that helped me to take stress of my delts. No pain at all any more.

greetz

 

[InTraining1234]

Do you get the same pain when hands are pronated?

I haven't tried them like that...don't know if my wrists could handle them..that is where your palms are turned outwards right?