Incline flies (gym question)

[Henry Hawthorne]

Hi guys,

I've been working out with heavy weights seriously for almost eighteen months now... Started off using machines and all that crap, then moved onto freeweights doing this and that, and then about ten months ago started on a full body routine (deads, squats, chins, bench etc etc). I went away for six weeks this summer without the gym (terrible I know) and since I felt I'd hit a plateau decided when I came back I'd begin to do splits.

Although this is slightly irrelevant to the topic, I'll post up my routine so anyone can give me pointers if they so wish:

Monday -
Legs - squat, step up, calf raise, lunges
Shoulders - lat raise, shoulder press (DB), one arm DB press on Swiss ball, shrugs

Tues
Back - Bent over BB row (BOBBR), deadlift, lat pulldown, reverse fly
Biceps -hammer curl, overhand BB curl, DB preacher, narrow grip preacher

Thurs
Chest - Flat DB press, incline DB press, flat fly, cable crossover
Tris - skullcrusher, one arm tri extension, tri pulldown

Fri
Full body -pull up, BB shoulder press, bench press, and if I've missed any other exercise out during the week.

Anyway my main question regards incline flies... As I understand it, working on incline develops the upper portion of your chest more. I also understand it flies help to develop width of the chest. As can be seen I do various exercises on chest... I did begin by doing incline flies as well but I am wary about overtraining my chest. I have quite a wide chest naturally and I'm skeptical as to whether I will see any real benefit from doing incline flies... Or should I miss out a different exercise instead? Any advice appreciated, and sorry if this post is a bit of a mess but I'm in a bit of a rush and don't have time to go through it.

Thanks

[Dale19]

I dont like your training split, its not a good idea to press 2 days in a row, stick to something simple like a push/pull/legs split. I`d personally squat and deadlift on a monday, bench and shoulder work on wednesday then back work on friday.

Dont worry too much about overtraining, if your diets good you`ll be sound, work in an easy week every now and then if you start feeling a bit run down and weak.

Ive never been a fan of flyes, only ever really used them to pre-exhaust before benching, only way to find out if they are for you or not, is to try them.

[Scottish_ninja]

Dale19 said:

I dont like your training split, its not a good idea to press 2 days in a row, stick to something simple like a push/pull/legs split. I`d personally squat and deadlift on a monday, bench and shoulder work on wednesday then back work on friday.

Your advising he trains back and legs in the one day?

Personally wouldnt attempt the two biggest muscle groups in one session.

As for the flies,, i love them. They give an excellent cut towards the centre of the chest and a fullness right up to the humerous near the shoulder.

Stephen.

[Dale19]

I asume your refering to the squats and deads on the monday? Lots and lots of people do it, its hard graft the first time you do it, but very easy after. Its mostly done by powerlifters, but once youve tried it, you`ll wonder why you didnt do it sooner.

If you squated heavy, you`d deadlift lighter, if you intend to deadlift heavy, go easy on the squats. After squats your legs and most of your back is warm already, so you only need about 4-5 sets of deads.

Then end result is you can max both in the same day easily. I also find training back without deads a lot better, BB rows with a fatigued lower back arnt cool.