Stop Doing Chest Flys - I'm Begging You!!

Summary

In this ATHLEANX video, Jeff Cavaliere critiques the traditional dumbbell fly exercise, citing four main issues: vulnerability to shoulder injury, decreased force on the pectoral muscles due to increased moment arm, minimal force at peak contraction, and a misleading stretch sensation. He advocates for an alternative using a cable or resistance band to achieve horizontal adduction with peak force during contraction, promising better results and safer training.

Takeaways

• 💪 Jeff Cavaliere from ATHLEANX.com discusses the limitations of the traditional dumbbell fly exercise.
• 🚫 He argues against the exercise due to its vulnerability and lack of support for the shoulder joint, especially in an unsupported position.
• 🏋️‍♂️ Jeff prefers the floor fly for its safety benefits and the reduced risk of shoulder overextension.
• 🔼 The bench fly makes the weight feel heavier and requires lighter weights to be used, due to the increased moment arm and the pectoral muscle's reduced force application.
• 💥 At the top of the bench fly, there is minimal force applied to the pectoral muscles, which is not ideal for muscle contraction and growth.
• 🔍 Jeff uses muscle markers to illustrate the stretch felt in the chest and clarifies that it's not as effective as other exercises like dips for stretching the pectorals.
• 🤔 The perceived stretch in the dumbbell fly might actually be felt in the coracobrachialis muscle rather than the pectorals, due to the increased distance between the muscle's attachment points.
• 🌟 An alternative to the dumbbell fly is suggested using a cable or resistance band, which allows for a better stretch and peak contraction of the pectoral muscles.
• 📈 The cable or band exercise provides variable resistance, enabling the use of heavier weights and more effective muscle engagement throughout the movement.
• 🔄 This alternative exercise promotes resisted adduction across the midline, which positively impacts chest development.
• 📚 Jeff emphasizes the importance of choosing exercises based on scientific backing rather than popularity, and these principles are incorporated into ATHLEANX programs.

Q & A

What is Jeff Cavaliere's stance on the dumbbell fly exercise?

Jeff Cavaliere believes that the dumbbell fly exercise should be avoided due to its potential safety issues and inefficiencies, and he suggests better alternatives.

Why does Jeff consider the dumbbell fly to be in a vulnerable position?

The dumbbell fly is considered vulnerable because when performed on a bench, there is no support at the bottom position, which can lead to overextension and stress on the anterior shoulder capsule.

What is Jeff's preferred alternative to the dumbbell fly for shoulder safety?

Jeff prefers the floor fly exercise as an alternative to the dumbbell fly due to the support it provides to the shoulder, reducing the risk of injury.

How does the bench press affect the weight felt during a dumbbell fly?

The bench press can make the dumbbell fly feel heavier because the increased moment arm requires more force from the pectoral muscles as the dumbbell moves further away from the body.

What is the issue with the weight usage in the dumbbell fly according to Jeff?

Jeff points out that because the exercise feels weaker at the bottom position, one has to decrease the weight used, which can limit the effectiveness of the exercise.

Why does Jeff argue that the dumbbell fly is not effective at the top of the movement?

At the top of the dumbbell fly, very little force is applied to the pectoral muscles, which is when they are in their peak contracted state, reducing the effectiveness of the exercise.

What muscle does Jeff claim is actually being stretched when performing the dumbbell fly?

Jeff explains that the stretch felt during the dumbbell fly is not primarily in the pectoral muscles but in the coracobrachialis muscle, which runs from the coracoid process to the humerus.

What alternative exercise does Jeff suggest for a better stretch and contraction of the pectoral muscles?

Jeff suggests using a cable or resistance band for a fly exercise, which allows for a varying line of resistance and peak force application during the contracted state of the pectoral muscles.

How does the cable or band fly alternative address the issues Jeff has with the dumbbell fly?

The cable or band fly allows for heavier weights to be used safely, provides a better stretch, and ensures resistance across the full range of motion, including adduction, which is lacking in the traditional dumbbell fly.

What is Jeff's approach to exercise selection in his programs?

Jeff's approach is to choose exercises based on scientific backing rather than popularity, ensuring that the exercises are effective and safe.

How can viewers access the programs that Jeff mentions in the script?

Viewers can access the programs by visiting ATHLEANX.com, where they can find exercises and programs designed with scientific principles in mind.