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flies/pullovers

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soapbar
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2004/02/22 18:06:53 (permalink)
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flies/pullovers

hello again,

could someone tell me what the point of dumbell flies and dumbell pullovers are?

would you say they are an advisable exercise for chest or best left out?

are skull crushers not the same as pullovers?

i know ive posted this before but im going to be changing my routine this week and want to have a set one to show the instructor.

CURRENT CHEST/TRI

1. Flat Bench
2. Incline Chest
3. Dumbell Flies
4. Dumbell pullovers
5. Tricep Push Down
6. Close Grip



PROPSED Routine CHEST/TRI (Cashman Hybrid)

1. Flat Bench
2. Incline Bench Press

3. should i do Weighted Dips for chest or Incline Dumbell Flies?

4 and 5. Should i replace my Tricep Push down/Close Grip with Skull Crushers and close grip bench press?



CURRENT BACK/BI

1. Behind Neck Press
2. Lateral Pull Down
3. Close Grip
4. Wide grip
5. Bell Curls
6. Hammer Curls
7. z Bar Curls


PROPOSED BACK BI

1. Behind Neck Press
2. Lateral Pull Down
3. Bent Over One Arm Rows
4. Bell Curls
5. Hammer Curls
6. z-bar Curls

Now i know there are no deadlifts in the above but thats because i dont want to do them. Im defo not confident enough to be able to do them and im not sure wether its an exercise i want to do. maybe in time ill add them.

Legs - ill keep with my surrent routine.


Would you say the proposed rotines will be of more benefit?

cheers again troops!

david*

#1

6 Replies Related Threads

    DerMalePhonkMann
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    RE: flies/pullovers 2004/02/23 06:31:26 (permalink)
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    quote:
    could someone tell me what the point of dumbell flies and dumbell pullovers are?

    Pullovers are probably the most useless exercise there is. I don't like flyes much either.
    quote:
    are skull crushers not the same as pullovers?

    No. In pullovers, the entire arm is kept straight and you rotate at the shoulder. Skulls you rotate at the elbow and straighten the arm during the exercise to work the triceps.
    quote:
    PROPSED Routine CHEST/TRI (Cashman Hybrid)

    1. Flat Bench
    2. Incline Bench Press

    3. should i do Weighted Dips for chest or Incline Dumbell Flies?

    4 and 5. Should i replace my Tricep Push down/Close Grip with Skull Crushers and close grip bench press?

    Definately weighted dips over flyes. How many sets are you doing of these exercises? I don't think you need three chest exercises. For triceps do close grip bench then maybe some skullcrushers.
    quote:
    PROPOSED BACK BI

    1. Behind Neck Press
    2. Lateral Pull Down
    3. Bent Over One Arm Rows
    4. Bell Curls
    5. Hammer Curls
    6. z-bar Curls

    That's terrible. Behind the neck press is a shoulder exercise and not a very good one at that.

    Do you mean Lat Pulldowns istead of Lateral Pull Down? If so, do chins instead.

    You don't need three exercise for a small muscle group like the bicep.
    quote:
    Now i know there are no deadlifts in the above but thats because i dont want to do them. Im defo not confident enough to be able to do them and im not sure wether its an exercise i want to do. maybe in time ill add them.

    Deadlifts are the daddy for getting a big back, once you start doing them you won't look back, believe me. Start light (as in a weight that's very easy) and get someone who knows to check your form.
    #2
    soapbar
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    RE: flies/pullovers 2004/02/23 10:37:57 (permalink)
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    quote:
    How many sets are you doing of these exercises?


    1*10 warm up followed by 4*8

    So.... for chest/tri - im more confused.

    Ill be doing my flat bench. now if i do one more exercise should i chose the weighted dips for chest or the inlcline press?

    And will these work the same part of the chest as the incline bench press and flies?


    For back/bi

    if the shoulder press aint a good exercise should i do a militery press?

    quote:
    Do you mean Lat Pulldowns istead of Lateral Pull Down? If so, do chins instead.



    yeah thats what i meant however i cant lift my own body weight yet so i have to do the pull downs.

    with regards to the bicep exercises ill drop the z-bar curls.

    does that sound a little better?

    david*
    #3
    DerMalePhonkMann
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    RE: flies/pullovers 2004/02/23 10:52:14 (permalink)
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    quote:
    1*10 warm up followed by 4*8

    So.... for chest/tri - im more confused.

    Ill be doing my flat bench. now if i do one more exercise should i chose the weighted dips for chest or the inlcline press?

    And will these work the same part of the chest as the incline bench press and flies?

    I would just do 4 sets of weighted dips then 4 sets of dumbbell presses (flat or incline). IMO they're are both better mass builders than bench presses and much, much better than pullovers and flyes.
    quote:
    For back/bi

    if the shoulder press aint a good exercise should i do a militery press?

    Yes, standing military press is a better exercise, it's more effective and safe. But why are you training shoulders on back day? I'd do them on chest day.
    quote:
    yeah thats what i meant however i cant lift my own body weight yet so i have to do the pull downs.

    Get someone to assist you on the concentric part or just do negatives for the time being.
    quote:
    with regards to the bicep exercises ill drop the z-bar curls.

    If you're doing biceps at 4x8 as well, I think one exercise is enough. I'd have your back/bi day looking like this:

    Deadlifts - 4x8
    Chins or Pulldowns - 4x8
    Dumbbell Rows - 4x8
    Barbell Curls - 4x8

    I'd have the chest/tri day looking like this:

    Weighted Dips - 4x8
    Dumbbell Press - 4x8
    Military Press - 4x8
    Close Grip Bench - 4x8

    To be honest, I think that may even be too much volume if you're giving it 100%. What's your leg day look like?
    #4
    soapbar
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    RE: flies/pullovers 2004/02/23 17:13:14 (permalink)
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    LEGS

    Leg Press
    2 * 10 20k
    4 * 8 30k

    Calf Raises
    4 * 10 30k

    Hack Squat
    4 * 8 20k

    Leg Extentions
    4 * 10 30k


    ive been told its **** already but ive not had time too look at changing it. ill do that tonight probably or thursday most likley.

    david*
    #5
    IrishRunt
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    RE: flies/pullovers 2004/02/23 18:52:33 (permalink)
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    i agree with DerMalePhonkMann about pullovers, they are pointless in my opinion. i don't feel anything out of them.
    #6
    DerMalePhonkMann
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    RE: flies/pullovers 2004/02/24 07:49:33 (permalink)
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    quote:
    LEGS

    Leg Press
    2 * 10 20k
    4 * 8 30k

    Calf Raises
    4 * 10 30k

    Hack Squat
    4 * 8 20k

    Leg Extentions
    4 * 10 30k


    ive been told its **** already but ive not had time too look at changing it. ill do that tonight probably or thursday most likley.

    Yeah, IMO it's not great. There is too much volume and the exercise selection is poor. Firstly, you need to squat. You also have no hamstring work. How about:

    Squats - 3x8
    Stiff Leg Deadlift - 3x8
    Calf Raises - 3x8
    Weighted Situps - 3x8

    I think it's good to add some core work on leg day. It will help your squat and other movements.
    #7
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