Chest Fly doesnt work! (for me)

[fender99]

So I've officially stopped trying on the traditional fly movement. whether it be DB, cable, or Pec Deck, I never feel the pull in my chest, regardless of how much or little weight i use. I try to pinch my shoulder blades and begin the motion in my chest, however, it never seems to be working my chest. My shoulders feel like theyre coming out of socket, and i assume i cant be doing it correctly. I've been seeking help from more experienced friends but they say my motion looks good. Any tips for proper form? sorry for the long rambling post, just really frustrated right now. Ive been doing cable crossovers with more of a press motion to try to get a good pinch in my chest, but i cant help but feel like my chest is missing out on a great exercise. Thanks everyone.

[FireGuy]

Your shoulders really need to be kept back throughout the movement. Doesnt matter of you are doing presses or fly's, dont let your shoulders come forward.

[kelevra]

I've never done flies, not much input i know, but maybe you dont need them??

[fender99]

Your shoulders really need to be kept back throughout the movement. Doesnt matter of you are doing presses or fly's, dont let your shoulders come forward.

Thanks fireguy,
I try to keep them rolled back, but still feel the pressure in my joints at the arms "open" position. where are your elbows in relation to your shoulders in the open position for a flat fly?

[dec11]

shoulders back, arms are hooks, visualise your pecs doing the work and squeeze and pull from there. try inclining the bench alittle and looking at what you're doing in the mirror, helps alot

[fender99]

shoulders back, arms are hooks, visualise your pecs doing the work and squeeze and pull from there. try inclining the bench alittle and looking at what you're doing in the mirror, helps alot

I'll definitely try to follow this next chest day! I'll update after i do. Thanks a ton.

[dec11]

I'll definitely try to follow this next chest day! I'll update after i do. Thanks a ton.

no prob

[baseline_9]

Personally I dont like flys on a bench...

Try doing them on the floor, slowly, u will feel it...

On the floor restricts the ROM, but it stops you just at the point where you begin to get shoulder pain...

Give it a go, I love them this way

[hoyle21]

Someone else posted this site when I was asking how to do cable fly's correctly. The first link is for flat bench dumbbel fly, the second Im going to post is the home for this website, it will give you correct form for every lift.

http://www.exrx.net/WeightExercises/...nal/DBFly.html

http://www.exrx.net/Lists/Directory.html

[Kaytime]

When i do flies i got down as far as possible so i can feel my chest being stretched but not to the point where it could get damaged. Then slowly bring it up but not all the way up where i still dont feel it in my chest. I saw arnold do it once where it doesnt look like a Full ROM fly but all the stress stayed in the chest while doing it and its worked for me alot

[brad1986]

keep your sternum up and shoulder blades back and down. arms are levers... make sure you dont roll your shoulders forward (collapse the sternum) when doing flys... you take the resistance off target area