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



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Old 03-27-2007, 03:09 AM   #1
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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?



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Old 03-27-2007, 09:26 AM   #2
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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.



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Old 03-27-2007, 09:29 AM   #3
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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 View Post
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?



If you always have a great day, you will always have a great life.

"The gym offers force and pain and relief. It provides challenge and struggle and satisfaction." Dave Draper
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Old 03-27-2007, 11:53 AM   #4
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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.



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Old 03-27-2007, 12:03 PM   #5
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My push day looks simular with db fly or cable crossover after the dips and before the tricep isolation. Sometimes I superset the two.



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Old 03-27-2007, 12:10 PM   #6
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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



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Old 03-27-2007, 12:38 PM   #7
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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!



6' 209lbs (8/16)
Bench 365 (12/3)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
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Old 03-27-2007, 12:47 PM   #8
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Quote:
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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?



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Old 03-27-2007, 12:52 PM   #9
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To a degree, but if the area needs to be hit, Id pick a rifle with a better scope.



6' 209lbs (8/16)
Bench 365 (12/3)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal
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Old 03-27-2007, 03:26 PM   #10
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Quote:
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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.



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