Do Flies Help Bench Press?
WouterFlys are not as effective as the bench press in training the pecs, but they can still be very useful for strengthening the arms and pecs. The difference lies in the way that these two exercises are executed. While a bench press involves flexing the muscles, flies use supinated wrists and externally rotated shoulders. This helps to recruit more muscle fibers and promote mind-muscle connection.
Flys can be performed on a flat bench or an incline bench. These exercises can help to develop your chest muscles and build a balanced chest wall. They are also a great choice if you want to maximize the size of your chest muscles. You can even do them in a cable machine if you don’t want to use a bench. Flyes work the chest, shoulders, and abdominal muscles. They also serve as good stabilizers.
Although the fly can improve your bench press, many bodybuilders use it as a finishing exercise. Often performed at the end of a chest routine, the fly allows you to lift the maximum weight and stay fresh until the bench. This makes it a great move for building up core strength and stability, and it’s often incorporated into Orangetheory classes.
Flies can also target the upper pec muscles. The incline flye, for example, requires you to raise the weights on your bench to 30 degrees. However, you must take care not to lower your elbow too low, as this could result in joint strain. It’s also important to maintain proper elbow angle during the flye, so that the resistance travels smoothly through your arm.
