Cable flys - wierd motion....

When i do standing cable flys, I feel like I'm working out my biceps. Is this normal?

Makes sense that they would hit the biceps isometrically, especially if you're using the standard neutral grip D handles.

I think what you mean is a cable crossover. And no, it is not normal to hit your biceps in a cable crossover movement.

Check your form again, and concentrate on your chest's contraction.

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

Make sure you aren't curling some of the weight at the start of each movment

V,
    You're the Clipart Photoshop GOD!

 

JMBS


especially if you're using the standard neutral grip D handles.

J.... Yes... I am using the metal D handles for the cable flys..

trubeginner


I think what you mean is a cable crossover. And no, it is not normal to hit your biceps in a cable crossover movement.

Check your form again, and concentrate on your chest's contraction.

TB... I am trying to do what the squirrel is doing in your Avatar.... Actually that's what my ending arms position is at the end of the movement. I squeeze the chest muscles together at this position....

_Virtuoso_


Make sure you aren't curling some of the weight at the start of each movment

You what what V.... now since youve mentioned it... I think thats what Im doing sub-consciously.... hmmm...

Is the entire arm supposed to be locked completely straight throughout the movement?... Both the arms I mean...

Stingray

JMBS


especially if you're using the standard neutral grip D handles.

J.... Yes... I am using the metal D handles for the cable flys..

trubeginner


I think what you mean is a cable crossover. And no, it is not normal to hit your biceps in a cable crossover movement.

Check your form again, and concentrate on your chest's contraction.

TB... I am trying to do what the squirrel is doing in your Avatar.... Actually that's what my ending arms position is at the end of the movement. I squeeze the chest muscles together at this position....

 
It sounds like you're doing fine. I can't imagine how your biceps are worked though. Did you keep your arms straight or half bent?

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

If your biceps are weak, which I imagine they are if not you would not post this.

In order to get your form right, you are squeezing your biceps in order to hold the form and squeeze the chest.
You should relax your arm, hold the weight with your forearms and squeeze the chest without holding the charge with your upper arms.

I keep my hands open while I do the cable crossovers, this way I can't add the charge to my arms. Don't squeeze the handles, just squeeze them together with your chest.

Everyone is entitled to be stupid, but some abuse the privilege.

Correct me if I'm wrong, but unless your elbows are locked out (risking hyperextension, imo) your biceps are contracting isometrically at least, right?  Even if the elbow angle never changes.  The biceps are getting some work.  True?

Your arms should be in a locked position throughout with your shoulder being the hinge, you might be letting up too far and therefor need to curl at the start of each rep. Your forearm should be pointing down to the ground at the start of each rep and imagine your arms are on hinges at the shoulders with no hinge at the elbow. If you cross over at the bottom of each rep aswell you will get a better squeeze in your chest.

V,
    You're the Clipart Photoshop GOD!

 

Wow, I can't wait to try it that way.  I'm guessing if I find the elbow breaks I'm using too much weight and bringing the biceps in to the rescue?  Also sounds like if the forearms face down you must bring arms down pretty low, to waist instead of in front of chest?   That would be more of a straignt arm pulldown and work serratus and lats as opposed to a flye which would work the chest, no?  And good videos you know of?  Thanks!

Well here I found these videos, it pretty much sums up the form. See their elbows don't move, they're leaning at a nice 45 degree angle and at the top of each rep their forearms are always pointing towards the floor, rather than at the machines either side of them which is a mistake a lot of people make.

http://www.youtube.com/...aycmMqlE&feature=fvw
http://www.youtube.com/watch?v=5u-g1wgRCiU


Whilst in this video you can see the guy is making the mistake of letting his arms point towards the machines and you can see he's having to recruit his biceps

http://www.youtube.com/watch?v=flgYssC-YiU

V,
    You're the Clipart Photoshop GOD!

 

V,
   I have to be honest, the differences to me are subtle, but in the first two the form does look better for whatever reason. 
First off, in all clips there is elbow flex to me, although isometrically maintained.  Those elbows are not locked out.

In "good #1" (wish I had that physique!) I see what you mean about forearms down, and he brings hands well down to his waist and grips meet perfectly (thumbs together, pinkies together).  Looks like he's quite a bit more vertical than 45.

In "good #2 he's 45.  His thumbs are together, pinkies apart.   I can visibly see in both "goods" (sounds redundant but you know what I mean) the work being done where the pecs attach to the sternum, bolstering my feeling that different exercises hit different parts of the muscle.

In "bad" it appears he lets his arms move back of lateral as hands go up.  Perhaps he's standing too far forward?

I can't wait to try it out in the gym and see if I can improve the move.  I'm guessing if I feel a nice burn at the sternum pec attachment, I'm good as gold?  Thanks!

http://www.youtube.com/...syDw&feature=related

Okay, it's probably slightly clearer in this one. The guy has an impressive physique no doubt but his form on the flies is horrendus and you can see because he's letting up so far he loses control over the cable and has to curl throughout each repetition.

V,
    You're the Clipart Photoshop GOD!

 

Nic


If your biceps are weak, which I imagine they are if not you would not post this.

Yep... weak biceps for sure....

And not closing the hands seems like a good idea to me.... Ill try it out....



V.... Thanks for the videos dude... I was definitely doing the wrong movement altogether (Start, middle and end).... These tips definitely help... Ill try it out again on chest day (Saturday) and let you all know....

And that boy in the first video is a beast!

V,
   Yeah, I see what you mean:  Particularly as he tires out, he loses control on the eccentric phase.  He's lucky he doesn't injure himself, right?  He turns it into more press than flye at the end of the set, if you catch my drift.  Uses the bicep to bring the load closer to the lever's fulcrum (shoulder) thus reducing force needed.  Then he probably uses his triceps to press at the end.  Yeah, I might get a little sloppy if I'm drop setting after working sets, but not like that.  Bad on the rotator cuffs too, isn't it?

Definetly, I can't imagine the stress that is putting on them.

V,
    You're the Clipart Photoshop GOD!