08/11/2021
What do you think?
Option 1 - The Press?
Option 2 - The Swimmer Fly?
Option 3 - The Pec Fly?
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👉🏻 FOLLOW 👈🏻
An industry secret, which results in a lot of hate on social media, is ALL OF THEM!
Hear me out. All 3 exercises work the chest in some proportion.
Even though ‘option 3’, which I suspect many of you will choose, seems the logical choice… It is hindered by the fact the weight you can use isn’t very high. Even pro bodybuilders max out at 15-20kg when lifting sensibly.
Compare that to the chest press, which uses the triceps to generate greater force, we can lift considerably more weight with most gym goers more than doubling the weight used for a pec fly.
Lastly ‘option 2’ only uses the chest in small amounts, requiring muscle recruitment only on the end range of the pectoral muscles. The chest never actually contracts concentrically. This can actually result in very little muscle gain, but can improve stability. But still… a little is more than none at all.
In short, use all three! Or use only one, the improvements developed between variations of chest exercise is very hard to analyse. In fact, most analysis has shown that consistency and progressive overload still reigns supreme.
Pick a set of exercises, perform them correctly and over a variety of rep ranges and you will see improvements. Whether its strength, muscle mass, endurance or anything else, consistency is key.
Variety is there to alleviate boredom 👍🏻
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This is post 182 - thanks for reading 🙏🏻
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