Having read this thread so far... My impression of flyes are that they are really for "shaping" the muscle. I agree with what odoreater said about compound chest excercises:I don't think flyes are useless but one isn't really doing nearly as much as incline, decline, or flat presses when doing flyes. They are really just a toning excercise.If I was doing this and going heavy, I wouldn't do fly excercises as I would be burnt out. I would do flyes on lighter weeks / months just to shape and tone the chest. I tried pyramiding sets when lifting and it was a good change when reaching a plateau. I think (haven't done it in years) it went something like this: 5 sets (let's say of a bench press), increase weight by a percentage with the 3rd set being the heaviest with the least amount of reps. Then, get lighter with the remaining two sets. Can't remember exactly but it worked really well. It really hit the chest well... Something like this: Set 1 - 12 reps, light weight Set 2 - 6-8 reps, medium weight Set 3 - 5 reps, heavy weight Set 4 - 6-8 reps, medium weight Set 5 - 12 reps, light weight IMO dumbells are always better as they require more stablization and they are let the arms and wrists have more of a natural movement.
Quote:If you want your chest to grow do heavy compound movements such as flat bench press, incline bench press and dips (particularly weighted if you can).
Quote:Here's a sample workout that should help you make gains: 3x6-8 flat bench (barbell) 3x6-8 incline bench (barbell) 3x6-8 decline bench (barbell) 3x8 dumbell flyes 3x8 cable flyes