Those Posterior Flys!!!

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Ugh, this is the one workout I can't seem to grasp. I'm having so mcuh trouble lifting posterior flys without hurting my back or shoulder. For me, my 8 lb weights are too heavy but then when I switch to 4 lbs I don't feel the burn.

 

My workout program says that I have to lead with my pinky side up and try not to strain my neck, but I can't seem to lift it correctly. Does anybody know where I can get instructions to perfect my flys?

[tman666]

Do more barbell rows, pull ups, and deadlifts. That should solve your problem with flyes.

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Do more barbell rows, pull ups, and deadlifts. That should solve your problem with flyes.

 

Thanks Tman. You're a lifesaver.

[tman666]

Thanks Tman. You're a lifesaver.

 

I apologize for the snarky-ness of my earlier comment.

 

In all seriousness though, exercises like flyes should really only be done by people who are advanced enough to need to worry about perfecting symmetry and lengthening certain muscles. It's almost entirely for aesthetics. This is why most people, other than advanced bodybuilders, don't need to worry about things like flyes. If you stick primarily with compound movements (with good form, of course) like deadlifts, rows, and pull ups, you'll be better off. Not only will you be burning more calories doing compound movements, but your biomechanics will improve because you're training a movement that forces your body to work as a system.

 

Isolation exercises have their place (mostly in rehabilitation and in the more advanced stages of bodybuilding), but most of your workout should be centered around compound movements.

 

One exercise you might want to do (after your other compound movements) in place of flyes are face-pulls. They can be done with almost any cable machine and a rope attachment. Use light weight and high reps. They aren't so much a strength building movement as they are a pre-hab movement for shoulder health.

[xpaperxcutx]

I apologize for the snarky-ness of my earlier comment.

 

In all seriousness though, exercises like flyes should really only be done by people who are advanced enough to need to worry about perfecting symmetry and lengthening certain muscles. It's almost entirely for aesthetics. This is why most people, other than advanced bodybuilders, don't need to worry about things like flyes. If you stick primarily with compound movements (with good form, of course) like deadlifts, rows, and pull ups, you'll be better off. Not only will you be burning more calories doing compound movements, but your biomechanics will improve because you're training a movement that forces your body to work as a system.

 

Isolation exercises have their place (mostly in rehabilitation and in the more advanced stages of bodybuilding), but most of your workout should be centered around compound movements.

 

One exercise you might want to do (after your other compound movements) in place of flyes are face-pulls. They can be done with almost any cable machine and a rope attachment. Use light weight and high reps. They aren't so much a strength building movement as they are a pre-hab movement for shoulder health.

 

No snarkiness and no offense taken.

 

Posterior flys for me is challenge, which is why I'm all the more adamant about perfecting it. The thing about weights and muscles is that I'm learning a new thing everything, and learning new moves every week, and perfecting them is something that makes me work harder.

 

See I never knew posterior flys are more aesthetics but alot of exercises can help burn calories and fat if they're done correctly. Anyways, like I've said, thanks.

[FitChick]

Youtube.com seems to have all sorts of exercise demos. That's where I learned the McGill crunch.