4 Tips For Bodyweight Chest Flys

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Body weight chest flys are a great finishing move to any push up program.
The only challenge is dialing in the technique so all of that tension goes into your chest. Without a machine or a bench to support your shoulders the body weight fly can be a little more difficult to dial in. Just a few centimeters of flexion or rotation can make all the difference in the world.

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1 окт 2024

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Комментарии : 7

@anzarv Год назад

Wow. I just tried the external rotation tip on the push up, the difference was night and day. I dont even know if youll see this since this is so old but thanks man

@3dflyer87 3 года назад

To clarify, you WANT external rotation, right?

@ecosan2655 2 года назад

He meant internal rotation first. He's saying you should externally rotate

@8nexus8 9 лет назад

Another thing that you can do is just, turn around and do the flies like that, from a row position, just close your hands

@RedDeltaProject 9 лет назад

Itamar Meyer Yea that rear fly is fantastic and one of the reasons I love doing them on suspension straps as opposed to a machine or free weights.

@XenosFiles 9 лет назад

1) must we always keep the shoulders back (ie lats tight)? Doesn't that limit the full pectoral ROM (eg cable crossover)... Is it a matter of shoulder health? 2) externally rotating the arms has helped me isolate the pec from the delt, but the tension hurts the tendons between my bicep and forearm. Am I locking the elbows too much? If my questions are annoying, I apologise, your fitness wisdom is very helpful and quite rare!

@RedDeltaProject 9 лет назад

Jack Drax Ask away Jack I'm here to help :) There may be some benefit to letting the shoulders move a bit for a bit more Rom but I would only do that if you have muscle tension in the back through that ROM which I, and few people may have so for now keep it locked down is probably best. I would keep your elbows "kinked" and slightly bent to prevent some of the tendon strain but you simply may need to let those weak links strengthen and catch up a bit. Keep the resistance a bit light and the workouts consistent and they should be fine.