#pecfly Instagram Photos & Videos

pecfly - 3.8k posts

    The ‘bro split’ was once considered the optimum training method for muscle growth. The bro split involves training each muscle group once a week with high volume (volume = weight x reps x sets). However, the full body routine has proven more effective at stimulating muscle growth, for a variety of reasons.

As the name implies, the full body routine involves training every muscle group in each workout, through multi joint compound exercises. 
Let’s assume the volume, over the course of a week, is the same in both methods. For example, 6 sets of 8 squats at 150kg. The total volume would be (7200kg). In the bro split method, all 6 sets would be performed in a single session, and the legs would not be trained again for a week. * In the full body routine, 3 sets would be performed in one session. Another 3 sets would be performed in a second session, later that week. * When volume is matched, training each muscle group 2 x per week results in superior muscle growth than training each muscle group 1 x per week. For this reason, my training partner @mattdougpt And I, do 3-4 full body routines per week. * Today we followed 3 sets of conventional deadlift, with a superset of O.H dumbbell press, straight arm cable push down & cable let fly. Absolutely brutal, but I felt like I could knock down walls after.

#fullbodyworkout #brosplit #weighttraining #pecfly #overheadpress #straightarmpushdown #ilovelifting #gymlife #personaltrainer #goodwinpt

    The ‘bro split’ was once considered the optimum training method for muscle growth. The bro split involves training each muscle group once a week with high volume (volume = weight x reps x sets). However, the full body routine has proven more effective at stimulating muscle growth, for a variety of reasons.

    As the name implies, the full body routine involves training every muscle group in each workout, through multi joint compound exercises.
    Let’s assume the volume, over the course of a week, is the same in both methods. For example, 6 sets of 8 squats at 150kg. The total volume would be (7200kg). In the bro split method, all 6 sets would be performed in a single session, and the legs would not be trained again for a week. * In the full body routine, 3 sets would be performed in one session. Another 3 sets would be performed in a second session, later that week. * When volume is matched, training each muscle group 2 x per week results in superior muscle growth than training each muscle group 1 x per week. For this reason, my training partner @mattdougpt And I, do 3-4 full body routines per week. * Today we followed 3 sets of conventional deadlift, with a superset of O.H dumbbell press, straight arm cable push down & cable let fly. Absolutely brutal, but I felt like I could knock down walls after.

    #fullbodyworkout #brosplit #weighttraining #pecfly #overheadpress #straightarmpushdown #ilovelifting #gymlife #personaltrainer #goodwinpt

    4 1 10 minutes ago
    Bearing replacement. Old and new. 
One of the many processes we go through here at Gray's Fitness.

    Bearing replacement. Old and new.
    One of the many processes we go through here at Gray's Fitness.

    36 1 16 hours ago
    Tuesday Technique Tip....for the floor version of our routine "Sugar" by Maroon Five, we do a pec fly. This move is great for the arms and pectoral muscles. Start with your arms straight up above your chest with your palms facing each other. Keeping your core engaged, slowly lower the arms out and down by opening them out and keeping the elbows soft. Then reverse the move bringing the arms back up like you are going to squeeze a large ball.
#pecfly #pectoralfly #propertechnique

    Tuesday Technique Tip....for the floor version of our routine "Sugar" by Maroon Five, we do a pec fly. This move is great for the arms and pectoral muscles. Start with your arms straight up above your chest with your palms facing each other. Keeping your core engaged, slowly lower the arms out and down by opening them out and keeping the elbows soft. Then reverse the move bringing the arms back up like you are going to squeeze a large ball.
    #pecfly #pectoralfly #propertechnique

    3 0 23 April, 2019
    #chestshoulderstriceps #chestworkout #machinefly #traininsane #transformyourbody #workinghard #tryinghard #improvingmyself

#pecfly : performing fly on machine is better than performing the exercise on bench. The reason is the machine is cam based, and thus help the weights to act in line of gravity maintaining muscle tension throughout the exercise 
Chest muscle :The dominant muscle in the upper chest is the pectoralis major. This large fan-shaped muscle stretches from the armpit up to the collarbone and down across the lower chest region on both sides of the chest. The two sides connect at the sternum. 
Steps : 
1.) Start off sitting on the fly machine with your back flat against the padding and forearms up against the pads.

2.) Slowly and concentrate of pushing the pads together and squeezing your chest muscles.

3.) Once you reach the middle position of the motion, hold for a count, squeezing your chest muscles, then return back to the starting position

Tips : 
1.) Make sure that you focus on using your chest for this exercise.

2.) Refrain from using your biceps or shoulders and focus on squeezing the inner part of your chest.

    #chestshoulderstriceps #chestworkout #machinefly #traininsane #transformyourbody #workinghard #tryinghard #improvingmyself

    #pecfly : performing fly on machine is better than performing the exercise on bench. The reason is the machine is cam based, and thus help the weights to act in line of gravity maintaining muscle tension throughout the exercise
    Chest muscle :The dominant muscle in the upper chest is the pectoralis major. This large fan-shaped muscle stretches from the armpit up to the collarbone and down across the lower chest region on both sides of the chest. The two sides connect at the sternum.
    Steps :
    1.) Start off sitting on the fly machine with your back flat against the padding and forearms up against the pads.

    2.) Slowly and concentrate of pushing the pads together and squeezing your chest muscles.

    3.) Once you reach the middle position of the motion, hold for a count, squeezing your chest muscles, then return back to the starting position

    Tips :
    1.) Make sure that you focus on using your chest for this exercise.

    2.) Refrain from using your biceps or shoulders and focus on squeezing the inner part of your chest.

    11 0 23 April, 2019
    This isn't a advert for Vegemite, it's for our YouTube channel! 
View the link below or in the comments: 
https://www.youtube.com/channel/UCN6Mmi9lEVAzTQ5wTBbCaeA?view_as=subscriber

    This isn't a advert for Vegemite, it's for our YouTube channel!
    View the link below or in the comments:
    https://www.youtube.com/channel/UCN6Mmi9lEVAzTQ5wTBbCaeA?view_as=subscriber

    24 3 23 April, 2019
    Tri-set
•SA TRX push up/pec fly
•behind head barbell press
•Inc bench, chest supported low row •seared shoulder press •SA leaning lateral raise
•lat pull down

    Tri-set
    •SA TRX push up/pec fly
    •behind head barbell press
    •Inc bench, chest supported low row •seared shoulder press •SA leaning lateral raise
    •lat pull down

    29 4 22 April, 2019
    YOU ARE POWERFUL! Believe in yourself champion! Stop fearing the greatness within you and unleash it! Walk in the victory of your greatness. Own it! It’s yours. 
Audio - Billy Alsbrooks - Walking in the Power 2

    YOU ARE POWERFUL! Believe in yourself champion! Stop fearing the greatness within you and unleash it! Walk in the victory of your greatness. Own it! It’s yours.
    Audio - Billy Alsbrooks - Walking in the Power 2

    39 4 22 April, 2019
    What a Good Friday!

    What a Good Friday!

    8 1 19 April, 2019
    Working working working.  Time- lapse of a brief look at what Gray's Fitness do with the equipment.

    Working working working.  Time- lapse of a brief look at what Gray's Fitness do with the equipment.

    44 2 18 April, 2019
    Stretching isn’t the only answer for fixing your tight pecs. Add in some eccentric strengthening!

Eccentric exercises are a fantastic way to improve your mobility and lengthen the targeted muscles. They’re more effective than static stretching, that’s for sure.

We love utilizing a dumbbell pec fly to work on lengthening/stretching the pecs. Just go lighter and really focus on utilizing your full range of motion. If you’re feeling fancy, you can add a 1-2 second isometric hold at the bottom of each rep for an added stretch. Sometimes we’ll even utilize a 10-15 second isometric hold on the last rep of each set of this exercise.

Mobility work doesn’t have to be boring. And it sure doesn’t have to be solely bodyweight isometric stretching. In fact, you can basically utilize any traditional strength exercise as a mobility exercise. 💪

    Stretching isn’t the only answer for fixing your tight pecs. Add in some eccentric strengthening!

    Eccentric exercises are a fantastic way to improve your mobility and lengthen the targeted muscles. They’re more effective than static stretching, that’s for sure.

    We love utilizing a dumbbell pec fly to work on lengthening/stretching the pecs. Just go lighter and really focus on utilizing your full range of motion. If you’re feeling fancy, you can add a 1-2 second isometric hold at the bottom of each rep for an added stretch. Sometimes we’ll even utilize a 10-15 second isometric hold on the last rep of each set of this exercise.

    Mobility work doesn’t have to be boring. And it sure doesn’t have to be solely bodyweight isometric stretching. In fact, you can basically utilize any traditional strength exercise as a mobility exercise. 💪

    161 7 16 April, 2019
    To get the better contraction when doing incline fly work, turn your palms inwards (facing each other). That slight internal rotation of the arm will allow for a slightly better contraction.

If you want to improve the stretch, you externally rotate on the way down 🙌🏻

    To get the better contraction when doing incline fly work, turn your palms inwards (facing each other). That slight internal rotation of the arm will allow for a slightly better contraction.

    If you want to improve the stretch, you externally rotate on the way down 🙌🏻

    72 4 16 April, 2019
    One of my favorites that I have continued to perform since my uncle showed me in the gym is a shoulder pec fly superset to the low to high pec fly, hitting as much of the chest in one go and keeping the pump in the chest 👑💪
-
Photo credit: @garethr_filmmaking 📸

    One of my favorites that I have continued to perform since my uncle showed me in the gym is a shoulder pec fly superset to the low to high pec fly, hitting as much of the chest in one go and keeping the pump in the chest 👑💪
    -
    Photo credit: @garethr_filmmaking 📸

    37 3 16 April, 2019
    В очередной раз убеждаюсь, что тренировки вечером для меня подходят больше! 🙂 Но из-за особенностей моего образа жизни, в основном тренируюсь в промежутке с 12.00 до 15.00! ☹

    В очередной раз убеждаюсь, что тренировки вечером для меня подходят больше! 🙂 Но из-за особенностей моего образа жизни, в основном тренируюсь в промежутке с 12.00 до 15.00! ☹

    138 10 15 April, 2019
    Training outside, when possible, can be a great way to change up your movement routine. In addition to using park benches, stairs, bike racks, and half walls for my equipment, I also like to incorporate some TRX resistance training. 
Here, Karen is doing TRX fly and row at a community park during her training session yesterday.

    Training outside, when possible, can be a great way to change up your movement routine. In addition to using park benches, stairs, bike racks, and half walls for my equipment, I also like to incorporate some TRX resistance training.
    Here, Karen is doing TRX fly and row at a community park during her training session yesterday.

    16 2 15 April, 2019
    Superhuman Chest Workout using the balloon method 
Exercise 1: heavy dB bench press 
Reps: 4-6

Exercise 2: dB pullover anabolic dropset 
Reps: 8-10 + drop weight 30% and 8-10 more 
Exercise 3: isometric chest flex for maximum pump before rest of workout

Exercise 4: incline push-ups 
Reps: 30 secs time under tension

Exercise 5: incline hex press
Reps: 30 secs time under tension

Exercise 6 + 7 + 8: cable circuit 
Reps: 30 secs tut

    Superhuman Chest Workout using the balloon method
    Exercise 1: heavy dB bench press
    Reps: 4-6

    Exercise 2: dB pullover anabolic dropset
    Reps: 8-10 + drop weight 30% and 8-10 more
    Exercise 3: isometric chest flex for maximum pump before rest of workout

    Exercise 4: incline push-ups
    Reps: 30 secs time under tension

    Exercise 5: incline hex press
    Reps: 30 secs time under tension

    Exercise 6 + 7 + 8: cable circuit
    Reps: 30 secs tut

    1,105 36 15 April, 2019
    😢😓

    😢😓

    30 3 15 April, 2019

    13 1 14 April, 2019

Top #pecfly posts

    ____ECCENTRIC CHEST FLYES______

Although there are a variety of methods that induce eccentric overload many of which I’ve highlighted in past articles, one technique that’s incredibly effective is the compound isolation method or biomechanical drop rep technique.  Essentially you perform an isolation movement for the eccentric phase of the exercise then immediately transition to a stronger compound movement position for the concentric phase. 
The idea is that since the muscles can produce 20-35% more force during the eccentric phase, we simply alter the biomechanics of each phase to maximize the overload effect. This is done by performing the eccentric phase of the movement using a biomechanically disadvantageous position while adjusting to a more structurally sound position during the weaker concentric phase.  Similar to a biomechanical drop set where the lifter alters their positioning once they fatigue mid-set to allow them to perform more reps, the biomechanical drop rep uses the same principle only applied mid-rep rather than mid-set. 
Although typically applied to skull crushers & presses one combination that works exceptionally well is the eccentric chest fly to dumbbell chest press. Simply perform a slow eccentric chest fly using 110-130% of your max chest fly weight, slowly collapse to the bench/floor, slide the arms close to the sides, perform a deadstop chest press, then repeat this sequence for desired reps. For instance the heaviest loads I’ll use during chest flyes is roughly 60-65 lb. dumbbells, however in this video I’m using 85’s. 
There are 3 methods that can be used as I demonstrate alongside my awesome client and figure competitor @lpetchlee1 .

One element all 3 versions share is a slick surface area. The reason being is the arms need to slide therefore the lifter needs to be wearing either a long sleeve shirt or t-shirt with sleeves that go down at least to lower tricep level.  However…. read more in my NEW full length article at LINK IN BIO or copy paste https://www.advancedhumanperformance.com/blog/eccentric-chest-flyes

    ____ECCENTRIC CHEST FLYES______

    Although there are a variety of methods that induce eccentric overload many of which I’ve highlighted in past articles, one technique that’s incredibly effective is the compound isolation method or biomechanical drop rep technique.  Essentially you perform an isolation movement for the eccentric phase of the exercise then immediately transition to a stronger compound movement position for the concentric phase.
    The idea is that since the muscles can produce 20-35% more force during the eccentric phase, we simply alter the biomechanics of each phase to maximize the overload effect. This is done by performing the eccentric phase of the movement using a biomechanically disadvantageous position while adjusting to a more structurally sound position during the weaker concentric phase.  Similar to a biomechanical drop set where the lifter alters their positioning once they fatigue mid-set to allow them to perform more reps, the biomechanical drop rep uses the same principle only applied mid-rep rather than mid-set.
    Although typically applied to skull crushers & presses one combination that works exceptionally well is the eccentric chest fly to dumbbell chest press. Simply perform a slow eccentric chest fly using 110-130% of your max chest fly weight, slowly collapse to the bench/floor, slide the arms close to the sides, perform a deadstop chest press, then repeat this sequence for desired reps. For instance the heaviest loads I’ll use during chest flyes is roughly 60-65 lb. dumbbells, however in this video I’m using 85’s.
    There are 3 methods that can be used as I demonstrate alongside my awesome client and figure competitor @lpetchlee1 .

    One element all 3 versions share is a slick surface area. The reason being is the arms need to slide therefore the lifter needs to be wearing either a long sleeve shirt or t-shirt with sleeves that go down at least to lower tricep level.  However…. read more in my NEW full length article at LINK IN BIO or copy paste https://www.advancedhumanperformance.com/blog/eccentric-chest-flyes

    1,381 87 17 September, 2018