Latley ive been having problems doing flyes with heavier weights, seems like my right shoulder (lateral head to be exact) starts aching, any ideas as to why this happens? and any suggestions on what to maybe replace flyes with? 
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problems with flyes
- Thread starter perfecto
- Start date
Are we talking flat flies or incline?
My right shoulder has been giving me problems with incline flyes and any type of dumbbell shoulder exercise. I haven't been able to do shoulder exercises for about a month now.
...for over a month now I've been doing exercises for the rotator cuff, every since my shoulder pains have gone away...
if youre doing lying flyes it could be that you're going too deep. i had that problem a few months ago, and id get an aching soreness in my shoulders. i changed technique and didnt go quite so deep, and the pain is gone.
I agree, going to deep on flyes puts a lot of unnecessary stress on the shoulders.
You could also try switching to dumbell presses rather than flyes.
Do you do dumbbell flyes every chest work-out? If so, try alternating every other work-out with something different.
You could also try switching to dumbell presses rather than flyes.
Do you do dumbbell flyes every chest work-out? If so, try alternating every other work-out with something different.
Well, I think it's possible that going to deep on the flyes could be causing the shoulder pain, otherwise he should stop doing them for awhile and see if he experiences shoulder pain on any other chest exercises.
As far as alternating exercises, I do this every, or every other work-out.
Example: one week for legs I do barbell squats and lunges, the next work-out I will do leg press and hack squats & maybe some leg extensions. I do this to keep my muscles "off balance", and I also do it because an exercise like leg press (which I go very heavy on) puts a lot of stress on my knees.
As far as alternating exercises, I do this every, or every other work-out.
Example: one week for legs I do barbell squats and lunges, the next work-out I will do leg press and hack squats & maybe some leg extensions. I do this to keep my muscles "off balance", and I also do it because an exercise like leg press (which I go very heavy on) puts a lot of stress on my knees.
Yer my chest workout is:
Flat DB presses, Incline dumbell presses, Flyes
and yer i do flyes every workout
reason i only do those three is cause i go pretty heavy on those with 4x8 for each one, sometimes 5x8 for flat db press
Flat DB presses, Incline dumbell presses, Flyes
and yer i do flyes every workout
reason i only do those three is cause i go pretty heavy on those with 4x8 for each one, sometimes 5x8 for flat db press
How much of an incline is your bench at?
maybe 35?? im not quite sure but i mean 45 is too high isnt it?
35 is fine, I find it hurts my shoulders if I go much more than 30 so I thought that might have been your problem but it sounds like your OK.
I would keep an eye on your form, make sure your not going to far down.
You may want to do some rotator cuff work, they could be week.
I would keep an eye on your form, make sure your not going to far down.
You may want to do some rotator cuff work, they could be week.
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If you feel an achyness in you shoulders, it might be a mild case of tendonitis. I have tendonitis in my left shoulder and i used to get crazy pains in it while conventionally working chest.
I've found that warming up my rotator cuffs (lie down on your right side, keep your left elbow at 90 degrees with your elbow right at your side and do a flye then flip over and repeat, or you can simulate this movement on a cable setup if it is adjustable, you should also reverse the flye IE when lying on your left side instead of working your right arm and going away from your body use your left arm and go towards your body).
I also had to restrict my ROM. I was always told to go down as far as possible (on bench have the bar touch your chest, on flyes/DB presses go down till you feel a stretch etc), but i found that i have to stop when my humerus is parallel to the floor.
After i started doing those things, my pain hasn't stopped completely, but it is barely noticeable now.
I've found that warming up my rotator cuffs (lie down on your right side, keep your left elbow at 90 degrees with your elbow right at your side and do a flye then flip over and repeat, or you can simulate this movement on a cable setup if it is adjustable, you should also reverse the flye IE when lying on your left side instead of working your right arm and going away from your body use your left arm and go towards your body).
I also had to restrict my ROM. I was always told to go down as far as possible (on bench have the bar touch your chest, on flyes/DB presses go down till you feel a stretch etc), but i found that i have to stop when my humerus is parallel to the floor.
After i started doing those things, my pain hasn't stopped completely, but it is barely noticeable now.
yer see thats probz it i get the pain only in one shoulder, its more of a blunting strain then a pain i dunno if that makes sense. Is there actually any exercise that targets the same part of the chest as flyes do?
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If you have a wide grip pec dec in your gym, you can try that. I actually like the WGPC more than flyes. You can also try cross-overs with the pulley adjusted to nipple level (assuming you have adjustable pulley's on the cable set up).
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