Save Your Shoulder Joint With This Tweak

by admin on May 21, 2011



Compare the traditional dumbbell fly versus the tweak Kyle is about to show you that will help save your shoulder joint. If your shoulders bother you when lifting this is something you should give a try.

Notice how wide he went with the traditional flyes? He’s able to get deeper but the elbows bend sooner. It puts less strain on the shoulder. You do activate a little more chest in this variation but you still hit the shoulders. Give this a try for a few weeks and see if it makes a difference.


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{ 5 comments… read them below or add one }

Bob G May 27, 2011 at 11:38 am

Kyle – your movement looks more like a modified Db Chest Press than a fly – What gives??

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Greg Taylor May 27, 2011 at 3:00 pm

So in other words you turn the flye into a press? So really its not a flye!

You will see more growth due to the compound nature of the press, compared to the isolation of the flye!! You talk about elbow bending sooner, in a flye the elbow should maintain a fixed angle as its the lever to avoid the pressing action… Anytime the elbow is dropping below the shoulder you are at risk of injury, you just feel more strain on a flye as the weight is further away from the midline of the body.

To avoid shoulder injuries the best thing to do is strenghten/warm up all of the rotator cuff prior to any chest/delt work….

For me as an alternative flye, this is incorrect. Formt he viewpoint of it will ease shoulder problems, this may be true as the altered hand position will probably alleviate stress on the subscapularis..

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andy May 27, 2011 at 7:43 pm

maybe I have no idea what a fly is. To me what he did is a press, not a fly. correct me if i’m wrong but I’ve always understood that durring a fly one aught to keep the elbow SLIGHTLY bent and bent the same amount through the entire repetition. Tha is what to me separates it from a press where you alow elbow movement.

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Alex May 27, 2011 at 9:39 pm

I think it’s just common sense this one.. i also have a problem on my left shoulder and the more the weight i use the more the angle on my elbow closes a bit, altough he is ending the negative phase with the weitghs somewhere between a fly and a dumbell press.. the weights make a 45 degree from his body instead of being paralel.

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admin June 4, 2011 at 4:10 pm

You know what guys, you’ve got a point there. Looks like a press to me as well, but if your shoulders are banged up I agree it’s probably best to use this technique or exercise for a few weeks. Doberman Dan

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