Cable chest flys

[Gainz.]

So I've been trying to focus on my body parts I find most lacking. Traps, lats and chest.
I've been doing a lot of cable machine workouts for my chest and lats with pretty good results. I'm definitely seeing improvement.

However... when it comes to chest flys... I never feel like I'm doing them right. Theres a ton of chest exercises that I can get a good pump and really feel it throughout the movement.
However chest flys it feels like it's all shoulder for me.

So I guess my question is how do you do yours? Straight up and down?
Bent forward a little?
Arm straight?
Arm slightly bent at the elbow?

Just looking for a little direction to get more from this lift.
I should also say I have a very small... (no not that... dirty birds) home gym. But its enough to get shit done. So while I do have a cable machine that I can do almost every thing 1 can do with a cable machine (pulley from the roof and on the floor) I only have 1 cable system. So I can only do 1 arm at a time.

Thanks in advance from the 2nd biggest hole on the forum

 

[unclem]

iam lacking on upper chest also but i do bent elbow dumbell flys, just concentrate on the squeeze at the top, use moderate weight and turn the dumbells in, or cable system. hope that helped a little.

 

[Gainz.]

My chest is getting much wider, but I honestly need the entire chest to fill up more. Lower, upper and especially the inner middle. But I'll definitely try bending my elbows

Actually after looking at a diagram my lower chest is what I'm lacking the most... and of course the inner middle. But I feel like that will come as I continue to put on size

 

[Aussie]

I put two pullies in the rafters. Nice long starter cord. Made hand grips. Lean forward stand up straight, pull straight down ,pull with straight arms and just enjoy what ever works. Definitely a good way to get a burn doing sets of 30 or 40.

 

[Gainz.]

I put two pullies in the rafters. Nice long starter cord. Made hand grips. Lean forward stand up straight, pull straight down ,pull with straight arms and just enjoy what ever works. Definitely a good way to get a burn doing sets of 30 or 40.

I just don't have the room for 2 pullies. I could probably do it with bands. Tho... I'm just trying to figure out how to prevent my shoulder from taking over the movement

 

[Aussie]

I just don't have the room for 2 pullies. I could probably do it with bands. Tho... I'm just trying to figure out how to prevent my shoulder from taking over the movement

Don’t worry if your shoulder takes over. You will still get gains. Shoulders and biceps get all the gains

 

[suppsforlife]

Shoulders and biceps get all the gains

couldn't agree more. especially shoulders. I feel as if they are involved in all my exercises. especially during chest. but shoulders feel as if they get the gains even when doing legs. lol

 

[unclem]

My chest is getting much wider, but I honestly need the entire chest to fill up more. Lower, upper and especially the inner middle. But I'll definitely try bending my elbows

Actually after looking at a diagram my lower chest is what I'm lacking the most... and of course the inner middle. But I feel like that will come as I continue to put on size

imagine wat your going to look like in 2 yrs. youll fill wright in. your pictures dont ly you got great muscle bellies to pack it on brother.

 

[Parameddog]

It depends on what equipment you have or if you go to a gym.

If you have a bench at home a dumbbells then can I suggest you try this.

Lying flat take two weights. Whilst holding them resting on your cleavage press the weights together and force them up explosively and imagine you want to squash a single sheet of paper between your pecs. Then, slowly down and repeat. I start my chest day with this and do 5 sets of 12 reps. I can manage 34Kg each side but... I use 28Kg. I find I get a better burn and come the 5th set I find I struggle to do 12 reps. This initially improved my inner and, to some extent, lower inner pecs.

When one part becomes more capable then the rest starts to follow.

 

[Gainz.]

It depends on what equipment you have or if you go to a gym.

If you have a bench at home a dumbbells then can I suggest you try this.

Lying flat take two weights. Whilst holding them resting on your cleavage press the weights together and force them up explosively and imagine you want to squash a single sheet of paper between your pecs. Then, slowly down and repeat. I start my chest day with this and do 5 sets of 12 reps. I can manage 34Kg each side but... I use 28Kg. I find I get a better burn and come the 5th set I find I struggle to do 12 reps. This initially improved my inner and, to some extent, lower inner pecs.

When one part becomes more capable then the rest starts to follow.

I will give this a shot tomorrow on my chest day, thanks bruda

 

[Aussie]

I lay flat on the floor and do dumbbell presses. I have a bench but prefer to lay on the ground

 

[Gainz.]

I lay flat on the floor and do dumbbell presses. I have a bench but prefer to lay on the ground

When my shoulders hurt I lay on the floor for extra support and security. but for the most part I'm on my bench

 

[Parameddog]

I used to lay flat but, I found that I only made gains when my elbows dipped just below my mid centre chest line and stretched my pecs out. I did adjust the weights until I was comfortable and sfe and now have no issues with 44Kg each arm. Goal is to hit the magic 50Kg and ask the Gym to buy more weights

 

[Gainz.]

Goal is to hit the magic 50Kg and ask the Gym to buy more weights

That's a boss move

 

[Parameddog]

That is my aim - to shame them

 

[Gainz.]

That is my aim - to shame them

Something that will never happen to me.... unless they let me join curves or some shit