What To Know
- Grab the handles of the machine and extend your arms out to the sides so that your body forms a “T” shape.
- Cable flys allow you to control the movement of your arms throughout the entire range of motion, which can help you to target the pectoralis major more effectively.
When it comes to building a bigger, stronger chest, two of the most popular exercises are dumbbell flys and cable flys. Both exercises target the pectoralis major, the primary muscle group of the chest. However, there are some key differences between the two exercises that can make one a better choice depending on your individual fitness goals.
Dumbbell Flys
Dumbbell flys are a compound exercise that works multiple muscle groups at once. In addition to the pectoralis major, dumbbell flys also work the anterior deltoids (front of the shoulders) and the biceps. This makes dumbbell flys a great exercise for building overall upper body strength and mass.
Dumbbell flys are performed by standing with your feet shoulder-width apart and holding a dumbbell in each hand. Start with your arms extended overhead and your palms facing each other. Slowly lower the dumbbells out to the sides until your arms are parallel to the ground. Then, slowly raise the dumbbells back up to the starting position.
Cable Flys
Cable flys are an isolation exercise that primarily targets the pectoralis major. Cable flys are performed using a cable crossover machine. Start by standing facing the machine with your feet shoulder-width apart. Grab the handles of the machine and extend your arms out to the sides so that your body forms a “T” shape. Slowly bring your arms together in front of your chest, then slowly extend them back out to the starting position.
Which Exercise is Better?
Dumbbell flys and cable flys are both effective exercises for building chest muscles. However, there are some key differences between the two exercises that can make one a better choice depending on your individual fitness goals.
If you are looking to build overall upper body strength and mass, dumbbell flys are a great choice. Dumbbell flys work multiple muscle groups at once, which can help you to build strength and size in your chest, shoulders, and biceps.
If you are looking to isolate the pectoralis major and work it from a single angle, cable flys are a better choice. Cable flys allow you to control the movement of your arms throughout the entire range of motion, which can help you to target the pectoralis major more effectively.
Proper Form for Dumbbell Flys
1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Hold a dumbbell in each hand and extend your arms overhead so that your palms are facing each other.
3. Slowly lower the dumbbells out to the sides until your arms are parallel to the ground.
4. Hold the dumbbells in this position for a moment, then slowly raise them back up to the starting position.
Proper Form for Cable Flys
1. Stand facing the cable crossover machine with your feet shoulder-width apart.
2. Grab the handles of the machine and extend your arms out to the sides so that your body forms a “T” shape.
3. Slowly bring your arms together in front of your chest, then slowly extend them back out to the starting position.
Tips for Getting the Most Out of Dumbbell Flys and Cable Flys
- Use a weight that is challenging but allows you to maintain proper form throughout the entire range of motion.
- Focus on squeezing your chest muscles at the bottom of each repetition.
- Avoid swinging your arms or using momentum to complete the exercise.
- Breathe out as you lift the dumbbells or cables and inhale as you lower them.
Common Mistakes to Avoid
- Using too much weight. This can lead to poor form and injuries.
- Swinging your arms or using momentum to complete the exercise. This will reduce the effectiveness of the exercise.
- Not squeezing your chest muscles at the bottom of each repetition. This will limit the amount of muscle growth you can achieve.
- Not breathing properly. This can lead to dizziness or lightheadedness.
Variations of Dumbbell Flys and Cable Flys
There are several variations of dumbbell flys and cable flys that can help you to target different areas of your chest muscles.
- Incline dumbbell flys: This variation is performed on an incline bench. This helps to shift the focus of the exercise to the upper chest.
- Decline dumbbell flys: This variation is performed on a decline bench. This helps to shift the focus of the exercise to the lower chest.
- Cable crossovers: This variation is performed using a cable crossover machine. Cable crossovers allow you to control the movement of your arms throughout the entire range of motion, which can help you to target the pectoralis major more effectively.
Conclusion: The Best Exercise for You
The best exercise for you will depend on your individual fitness goals. If you are looking to build overall upper body strength and mass, dumbbell flys are a great choice. If you are looking to isolate the pectoralis major and work it from a single angle, cable flys are a better choice.
Dumbbell Flys vs Cable Flys: FAQs
Q: Which exercise is better for building chest muscles, dumbbell flys or cable flys?
A: Both dumbbell flys and cable flys are effective exercises for building chest muscles. However, dumbbell flys are a compound exercise that works multiple muscle groups at once, while cable flys are an isolation exercise that primarily targets the pectoralis major. The best exercise for you will depend on your individual fitness goals.
Q: What are some tips for getting the most out of dumbbell flys and cable flys?
A: Some tips for getting the most out of dumbbell flys and cable flys include using a weight that is challenging but allows you to maintain proper form throughout the entire range of motion, focusing on squeezing your chest muscles at the bottom of each repetition, avoiding swinging your arms or using momentum to complete the exercise, and breathing out as you lift the dumbbells or cables and inhaling as you lower them.
Q: What are some common mistakes to avoid when performing dumbbell flys and cable flys?
A: Some common mistakes to avoid when performing dumbbell flys and cable flys include using too much weight, swinging your arms or using momentum to complete the exercise, not squeezing your chest muscles at the bottom of each repetition, and not breathing properly.
