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Halfports ®

@halfports

2 years ago

3

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Posted On: March 24th 2025, 03:41 pm

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TWO ACCAPELLAS, ONE INSTRUMENTAL 🧃

Comments (8)

scottyinside

2 years ago

scottyinside

🏠🏠🏠

djtiger.ldn

2 years ago

djtiger.ldn

🔥🔥🔥🔥

_askt

2 years ago

_askt

🔥🔥🔥🔥🔥

bradoss_dj

2 years ago

bradoss_dj

🔫🧃🗣️🗣️

cory1091

2 years ago

cory1091

🔥🔥🔥

rafael_.v

2 years ago

rafael_.v

🔫🔫🔫

kioapaloo

2 years ago

kioapaloo

🔥🔥🔥

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Dumbbell flys maximally load the pectoralis major at near-maximal lengths, so based on the 'more growth at longer lengths' research, the researchers expected flys to stimulate more chest muscle growth than dumbbell bench presses.

They didn't in this 10-week study on 26 strength-trained men. There were no significant differences in the exercises' increases in chest muscle thickness at any of the 3 ultrasounded sites or their total sum.

Why didn't flys win? It's questionable if the pecs benefit from being trained at longer lengths to begin with, but I don't think flys really load the pecs that much more in the stretch, at least not the way they were performed here with the elbows out, minimal elbow bend and similar range of motion (ROM), based on the image. (Form wasn't standardized or measured.) Shoulder torque is equal to load x horizontal distance to the weight, so this way a press can just turn into a fly with a bent arm: longer lever arm, less weight but similar resistance curve, if we ignore inertia.

Training volume was equated based on the trainees' habitual training volumes, which I'm not sure is the right comparison, but the groups ended up with nearly the same volume anyway: 14 sets of presses vs 13 sets of flys. I'd also flag 20 out of 46 lifters dropped out of the study.

Overall, flys and presses are probably closer in stimulus than many lifters think. Superficially, they seem very different: compound vs isolation, different feel, different weights... but underneath the tension on the pecs may not differ enough to affect muscle growth.

Since DB flys have a pretty awkward resistance curve that poses shoulder and form problems for some, I generally favor Bayesian cable flys and 15° incline dumbbell bench presses with full ROM.

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#dumbbellflys #benchpress #chesttraining #pectoralis #mennohenselmans