Question about cable x-overs or DB Flys...

Uthinkso · 03-27-2007, 03:09 AM

When I was doing a split routine I liked to do either DB flys laying on a bench of cable x-overs. Its the one excercise I really feel hits my chest good. Now I am doing a push/pull/legs routine and want to mix that in. Seein as the movement has both some pushing and pulling to it, I'm not sure where to put it.

My push day looks like
DB Flat Bench
DB Incline
DB Military Press
Assisted Dips
Pushdowns

Pull day looks like
Wide Grip Pull Downs
Bent DB Rows
Seated Cable Row
Reverse Grip Pull Downs (palms towards me, narrow grip)
Standing BB row or Shrugs
Preacher/Straight bar/ DB Curl (some bicep isolation)

My chest is getting more concentrated work on Push day so I'm thinking that might be the best day for them. Also I have more work to do on pull day, so thats another reason for push day. I was thinking of adding front DB raises or lateral DB raises to push day though.

Advise either way here, where would the DB flys fit best? Would you think I'd benefit from adding lateral raises at all?

AKIRA · 03-27-2007, 09:26 AM

I personally dont like any sort of raises. They burn like hell and for me, despite the burn and soreness, I never got results.

Id do scaptions though, if anything. Front, lateral, scaptions, put them on push day toward the end of the work out.

Rear delts raises? They go on pull day, though Id rather do face pulls.

Phred · 03-27-2007, 09:29 AM

I would stick them on push day. Also, I would consider replacing one of your pull downs with some deadlifts or rack pulls.

Quote:

Originally Posted by Uthinkso

When I was doing a split routine I liked to do either DB flys laying on a bench of cable x-overs. Its the one excercise I really feel hits my chest good. Now I am doing a push/pull/legs routine and want to mix that in. Seein as the movement has both some pushing and pulling to it, I'm not sure where to put it.

My push day looks like
DB Flat Bench
DB Incline
DB Military Press
Assisted Dips
Pushdowns

Pull day looks like
Wide Grip Pull Downs
Bent DB Rows
Seated Cable Row
Reverse Grip Pull Downs (palms towards me, narrow grip)
Standing BB row or Shrugs
Preacher/Straight bar/ DB Curl (some bicep isolation)

My chest is getting more concentrated work on Push day so I'm thinking that might be the best day for them. Also I have more work to do on pull day, so thats another reason for push day. I was thinking of adding front DB raises or lateral DB raises to push day though.

Advise either way here, where would the DB flys fit best? Would you think I'd benefit from adding lateral raises at all?

Uthinkso · 03-27-2007, 11:53 AM

Quote:

Originally Posted by Phred

I would stick them on push day. Also, I would consider replacing one of your pull downs with some deadlifts or rack pulls.

I do dead on leg day, and the pulldowns have been working well for me. I use two very different grips.

vortrit · 03-27-2007, 12:03 PM

My push day looks simular with db fly or cable crossover after the dips and before the tricep isolation. Sometimes I superset the two.

vortrit · 03-27-2007, 12:10 PM

Also, your shoulders are getting quite a bit of work from the benching. I used to do them and added reverse flys instead of lateral raises.

Reverse Fly

AKIRA · 03-27-2007, 12:38 PM

Quote:

Originally Posted by vortrit

Also, your shoulders are getting quite a bit of work from the benching. I used to do them and added reverse flys instead of lateral raises.

Reverse Fly

Hell yeah they do. Uthinkso, the first 3 exercises you do fire the delts up pretty good. Unless your lateral or (more to the target..) anterior deltoids are lacking, theres no need to hit them up again.

Reverse Flies.

I hate em!

vortrit · 03-27-2007, 12:47 PM

Quote:

Originally Posted by AKIRA

Reverse Flies.

I hate em!

Me as well but it seemed like my Posterior Deltoid's were lacking a bit. I'm not sure but wouldn't the upright rows he's doing hit the Posterior Deltoid's anyway?

AKIRA · 03-27-2007, 12:52 PM

To a degree, but if the area needs to be hit, Id pick a rifle with a better scope.

Uthinkso · 03-27-2007, 03:26 PM

Quote:

Originally Posted by AKIRA

To a degree, but if the area needs to be hit, Id pick a rifle with a better scope.

witty

Ok off to the gym for leg day, I'll post the routine later in my journal.

03-27-2007, 03:09 AM	#1
Uthinkso Go on....DO IT!!! Elite Member Join Date: Oct 2003 Location: Detroit Posts: 1,298 Photos: 3	Question about cable x-overs or DB Flys... When I was doing a split routine I liked to do either DB flys laying on a bench of cable x-overs. Its the one excercise I really feel hits my chest good. Now I am doing a push/pull/legs routine and want to mix that in. Seein as the movement has both some pushing and pulling to it, I'm not sure where to put it. My push day looks like DB Flat Bench DB Incline DB Military Press Assisted Dips Pushdowns Pull day looks like Wide Grip Pull Downs Bent DB Rows Seated Cable Row Reverse Grip Pull Downs (palms towards me, narrow grip) Standing BB row or Shrugs Preacher/Straight bar/ DB Curl (some bicep isolation) My chest is getting more concentrated work on Push day so I'm thinking that might be the best day for them. Also I have more work to do on pull day, so thats another reason for push day. I was thinking of adding front DB raises or lateral DB raises to push day though. Advise either way here, where would the DB flys fit best? Would you think I'd benefit from adding lateral raises at all?
	"Everyone has a plan 'til they get punched in the face".-Mike Tyson http://www.fitday.com/WebFit/PublicJ...ner=ndagostino Myspace

03-27-2007, 09:26 AM	#2
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,907 Photos: 3	I personally dont like any sort of raises. They burn like hell and for me, despite the burn and soreness, I never got results. Id do scaptions though, if anything. Front, lateral, scaptions, put them on push day toward the end of the work out. Rear delts raises? They go on pull day, though Id rather do face pulls.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

03-27-2007, 12:03 PM	#5
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	My push day looks simular with db fly or cable crossover after the dips and before the tricep isolation. Sometimes I superset the two.
	My Journal!

03-27-2007, 12:10 PM	#6
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	Also, your shoulders are getting quite a bit of work from the benching. I used to do them and added reverse flys instead of lateral raises. Reverse Fly
	My Journal!

03-27-2007, 12:52 PM	#9
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,907 Photos: 3	To a degree, but if the area needs to be hit, Id pick a rifle with a better scope.
	6' 209lbs (8/16) Bench 360 (11/29) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

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