Christs Exercise

Dumbbell Flyes Vs. Crosses With Pulleys

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Dumbbell flyes vs. Crossovers with Pulleys – Outlift

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Summary Introduction There are plenty of lifts that train the chest, from push-ups to bench presses and even weighted dips. The overhead triceps extension.

But, this is not always the case. Sometimes people fail to bench press because their shoulders or triceps aren’t strong enough. This can cause us to bench press with a partial range of motion and our shoulders lose stability in the lower part. In my case, it wasn’t until I gained about forty pounds that I was able to start lowering the bar to my chest without my shoulders losing their position.

Thankfully, thanks to the dumbbell flyes, my chest developed smoothly, even before I could bench press properly. This is where chest openings come into the picture. Just like the bench press, flyes train the chest with a deep range of motion. Pulley or Cable Flyes: This variation is done standing between two pulley stations.

However, we must consider some principles of muscle growth. They are not challenging at the top of the range of motion. They can be dangerous for the shoulders. Let’s talk about these "problems" one by one. And that’s completely true. Dumbbell flyes are extremely difficult at the bottom of the movement.

This is called active tension. This is called passive tension. both are important. But we must also consider the passive tension. This implies that dumbbell flyes are perfect for increasing chest size. When we hold the dumbbells vertically, the moment arms completely disappear.

All our chest has to do is keep them balanced. Dumbbell flyes are no exception. Maybe. Fortunately, we can maintain constant tension on the pecs when doing dumbbell flyes by simply avoiding the bottom of the movement, keeping small moment arms at the shoulders. But since that final part doesn’t matter as much, you don’t lose much by avoiding it.

In fact, you can avoid that final part of the movement, keeping the tension in the chest throughout the series. First of all, dumbbell flyes work the shoulders through a range of motion similar to the bench press, with much less weight, and with the shoulders externally rotated, which tends to avoid subacromial impingement issues.

Now, dumbbell flyes can be dangerous if done carelessly which is true with any other lift. If we pick a weight we can’t handle, use low rep ranges, and lower the dumbbells too fast, flyes can stress the shoulders, cause inflammation or injury.

But, if we make the openings carefully, they are actually quite safe. The point is that we don’t have to avoid dumbbell flyes, we just have to do them with good technique as they should be done in any case. As a side note, this is a good rule of thumb for most lifts. Dumbbell flyes, despite criticism, are an excellent exercise for chest development.

First of all, there is an erroneous assumption. It’s no coincidence that free weights are the default tool for hypertrophy training. Dumbbell flyes also have a long history of being the isolation lift for the chest of choice.

Has been used successfully by bodybuilders for decades. We should always be a little skeptical about replacing a tried and tested lift with one that has recently gained popularity. Still, pulley crossovers may be better for stimulating breast growth.

But, it’s unlikely, and we’re going to talk about why. Pulley crossovers are done standing in the middle of two pulley stations. In fact, some people even cross one hand over the other to extend the range of motion, which is why they’re called "crossovers.". Yes, constant tension can be good, but as we’ve already seen, that can also be achieved in dumbbell flyes by simply avoiding the bottom of the range of motion. This is the same problem resistance bands have.

Now, to be clear, none of this implies that cable crossovers are a bad exercise for chest growth. They are not. But, they’re probably not as good as dumbbell flyes. However, dumbbell flyes are probably better. But if I had to guess, I’d say dumbbell flyes are possibly a bit better, but it could also be the other way around. I do not know. If you fail due to your chest depleting at any point in the range of motion, that’s also good.

This means that the force curve is flat. The next question is whether we should train the chest with a variety of different force curves. However, with pecs, the same muscle fibers are stimulated by both dumbbell flyes and cable crossovers. There is no reason to think that cable crossovers are going to train a specific part of the chest, like the inner chest, or anything like that. This means that to train any part of the chest, it is best to train the chest with a deep stretch.

Dumbbell flyes are perfect for this. It all comes down to the moment arms that come with the different variations of the bench press. In any case, all this means that instead of training the chest with different force curves, we just have to make sure that we are training the fibers that connect to both the sternum and the clavicle.

To do so, if you bench press with a moderate or narrow grip, dumbbell flyes are a perfect addition to your routine. But, if you do the wide-grip bench press, you might want to add the close-grip bench press or incline bench press. That way, you’re also going to train your upper chest. There is no reason to think that we should train the chest with different force curves. It is best to train the chest with the best force curve: to challenge it in a stretched position.

However, it is ideal to train both the upper and lower chest. For example, we can combine the close grip bench press to emphasize the upper chest with the dumbbell flyes to emphasize the lower and middle. Although, to be clear, we are being quite picky. All three of these chest fly variations are going to be limited by chest strength, so all three are going to stimulate at least some muscle growth.

It’s perfectly reasonable to choose the variation you prefer, especially if one of them feels uncomfortable or hurts your shoulders. There is also no evidence that it is necessary to train our chest with different force curves. Bench presses and dumbbell flyes are perfect for this, as are deficit dips and pushups. Camilo J. Perez Espinosa Camilo J. Perez E. He currently divides his time between his Engineering program and books on programming and performance for weight training.