I've noticed a lot more chest stimulation and soreness when I do flyes instead of bench presses. Not surprising, since flyes are an isolation exercise. Just wondering what people think about a program using flyes exclusively for chest, and doing separate isolation work for tris.
Has anyone tried this? I obviously wouldn't do it permanently, but seems like it might be good for a change of pace.
You might want to read up on Pre-exhaust techniques. Stu from the boards here uses them quite often and likes them. Essentially you do an isolation exercise before the compound exercise. The weight will have to be lowered on the compound obviously, but it helps to target the muscle that you use in the first exercise on the 2nd one.
Have you considered that maybe you are "feeling" your chest work more when doing flyes then when doing presses because you get a deeper strech when doing your flyes..?
Are you keeping constant tension on the chest by not going the full way in your pressing movements?
If I do full reps on the bench I wont feel my chest working nearly as much as if I do 2/3 reps with dumbells and really focus on getting my elbows as "low" as I can and really stretch the shit out of those 2 little pecs
Flyes feel better for me too, but they work like shit and I don't gain mass off them. The only reason I would do flyes is at the end of the workout to get blood flowing into my chest(or as a pre-exhaust like that one guy said). The best thing is to do a compound movement and at the top of the rep, flex your chest for a moment. You will feel it then, you may need to go down a little in weight but it works well.
how does your current chest session look like and how do you plan to make it look like? If you want to focus in isolation I'd start off by doing flyes as a pre-exhaust to whatever press you like doing, so instead of doing your presses first, you'd be doing your flyes first. While this would keep the volume for presses and flyes relatively the same as before it places an emphasis on flyes
It's because of the load involved. Flies you rarely see someone working above 160lbs total, whereas someone who can reach that top weight on flies is likely benching at the very least in the mid 300's. For a lot of people that aren't tricep dominant benchers, the overall stress placed on the chest by that larger load overcomes the increased tension you get from doing flies. At least, that's my interpretation of it. (by this argument, tricep dominant benchers likely would get a lot more growth out of fly motions than heavy presses)
It's somewhat like leg extensions vs squats. Most people, unless their glutes, hips, or hamstrings take the brunt of the load when they squat, are going to get a lot better quad growth off squats than leg extensions.
Load, simple as that. How heavy can you go on flyes? Not nearly as heavy as bench, obviously. Muscle needs heavy loads to grow, which is why you'll never find a bodybuilder who's built a huge chest by doing flyes.