If you’re wondering whether a chest fly is concentric or eccentric, you’re not alone. This is a common question among lifters, and the answer isn’t always clear.
Concentric muscle contraction occurs when the muscle shortens as it contracts. This is the type of contraction that occurs when you lift a weight.
Eccentric muscle contraction occurs when the muscle lengthens as it contracts. This is the type of contraction that occurs when you lower a weight.
So, which type of contraction occurs during chest fly? The answer is both. During the concentric phase of the lift, the chest muscles contract and shorten as they raise the weight.
During the eccentric phase of the lift, the chest muscles lengthen as they lower the weight.
This means that the chest fly is a great exercise for building both concentric and eccentric strength.
If you’re looking to add this exercise to your routine, be sure to start light and focus on good form.
Strength Rebels: chest fly (Exaggerated Eccentric).
One of the best exercises for sculpting and toning the lower pectoris major is the low-to-mid chest fly. The low to mid-chest fly, in contrast to many other varieties, is particularly challenging to cheat on.
Pectoral Fly vs. Chest Fly
Only the pectoralis major and the anterior deltoid muscles are specifically worked by the chest fly. The triceps brachii muscles on the back of the upper arm are also worked during the chest press, in addition to the pectoralis major and anterior deltoids.
By concentrating on the pectoralis muscles, the fly machine is excellent for boosting chest strength and muscle mass. The pectoralis major and minor are the two sets of pectoral muscles that line the front of your chest on either side.
How long should eccentric phase last?
For each eccentric rep, four to five seconds are suitable. If you reduce the weight during the eccentric phase of a rep more slowly, more stimulus will be given to the muscle, leading to more muscular growth, if you reduce the weight during the eccentric phase of a rep more slowly.
The eccentric action, also known as a muscle-lengthening motion, is the first stage that occurs when you reduce weight toward your chest.
The second phase, known as the concentric or muscle-shortening phase, occurs as you raise the weight back up. Your chest tightens up as you move through the concentric phase.
The #1 Chest Exercise
Why: Building your pecs, triceps, and deltoids—as well as nearly every other major upper body muscle group—is made possible by performing the barbell bench press.
This is why heavy benching forms the foundation of practically all well-designed chest exercises.
The Ultimate Chest Exercise
- Barbell Flat Bench Press.
- Barbell Incline Bench Press.
- Barbell Decline Bench Press.
- Chest Flye.
- Dumbbell Bench Press.
- Svend Press.
Are incline flyes better than flat?
The Decision These two workouts each train distinct muscles and are great for building your chest. Choose the incline dumbbell fly over the flat bench press if you could only do one exercise since it has one major advantage over the latter: safety.
However, flys actually stretch the pecs more than bench presses do. With a barbell bench press, most people can’t fully stretch their pecs because the barbell can only go down as far as your chest.
One of the reasons I typically use dumbbells over barbells is because of this.
Dumbbell Flys vs. Pec Deck
Cables or a pec deck will always be better than dumbbells for activating the chest muscles if your goal is to build a bigger chest because of the force angles the machine provides.
The most challenging part of a dumbbell pec fly is the first half, which is also the most effective part for a lifter to complete.
Light chest flies are a great superset for your bench press. This exercise is a terrific method to feel the pectoral muscles working because it targets them in a manner that the bench press cannot.
The movement allows you to really extend at the bottom and really contract your pecs at the top.
Are chest flys worth doing?
Dumbbell flyes are a terrific exercise for the shoulders, chest, and triceps. Flyes offer the distinct advantage of focusing on your chest muscles’ capacity to move toward the center of the body, a motion known as abduction.
There are a few exercises you may use to target the shoulders and the pectoral muscles.
Targeting and toning the chest muscles is made easier with the chest fly. Additionally, it can aid in shedding breast fat and toning the muscles that support them to minimize their size.
Are Chest Flys Good for Mass?
If you want to strengthen your chest, shoulder, and arm muscles, the dumbbell chest fly exercise might be beneficial. If you’re a beginner, start with a modest set of dumbbells and gradually raise the weight each week as you gain strength.
Chest Push Day: Triceps Extension/Press Movements, Shoulder Presses (Vertical), Chest Presses (Horizontal), and Chest Flys. Low/Medial Rows (horizontal), High-Rows (vertical), Lateral/Front Raises (for the shoulders), Transverse Abduction for the shoulders (for the rear deltoids), and bicep curls are all exercises for the pull day.
What is concentric and eccentric movement?
When a muscle shortens during a concentric contraction, its tension increases to meet the resistance and then stays constant. As the resistance rises above the force being generated by the muscle during eccentric contraction, the muscle lengthens.
Although this action appears to be an isolated movement, it actually incorporates movement in a second joint, the scapulothoracic.
Do Chest Flys Work Biceps?
Chest flyes are intended to work the pectoral muscles of the chest, but they also work the biceps since they act as stabilizers.
They can be incorporated into a split routine where you work the chest and biceps on the same day.
The bottom line
The chest fly only targets the pectoralis major and anterior deltoid muscles. Four to five seconds are appropriate for each eccentric rep.
More stimulus will be supplied to the muscle if weight is decreased more slowly during the eccentric phase of a rep.
Dumbbells are less effective than cables or a pec deck for engaging the chest muscles. A nice superset for your bench press is light chest flies.
Flyes work the biceps in addition to the pectoral muscles that make up the chest.