Instructional Fitness - Flat Bench Flies

[eedo123]

thats weird.. for some reason at 1:57 the two guys disappear and i can't hear any audio

[DatzWhatsUp]

1:57. SUP BABE

[Gooknukem]

dude, that girl was blowing someone, you just didn't see the guy.

[96Jonni]

notice how red his face is :D

[GilbertWatkins87]

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[etherealrhythm]

I only noticed the girl for a few seconds somewhere in the middle... I only became aware she was there the whole time when I took a look at the comments and rewound the video. Why? Because I'm gay?! Nah. Because I got my eyes on the prize, marfockas!

[linkku93]

Where can I buy that Goldsgym tank?

[choneythief]

What's up with the choker to? Lol

[MrJessej80]

Couldn't even pay attention once that girl came into the picture.

[jMaiTriX]

anyone else eyes just shift to the girl bending over and stretching when she appeared? LOL

[Pk2Die]

It is different to person to person, this could be good for mass for someone else!

[AlvisLiquid]

The asian guy is like "What the herr are you tarking about" at 1:00

[brackett666]

Well now i finally know what the hell Ive been doing wrong!!! Thank you. I was one of the idiots using more arms.

[LeftAstray]

so are fly excersises primarly for shaping your chest?

[215Dave215]

@LeftAstray No.

There are no exercises for shaping or bulking. Tension is tension, and if you have a proper nutrition plan, the muscle will always grow, regardless. Sure, different positions will hit different PARTS, of the chest, but muscle shape is dependent on genetics, not training. If you want definition in the area, drop your caloric intake and do cardio.

[LeftAstray]

@215Dave215 yeah, about nutrition. ive decided not to take protien shake cus its unhealthy in the long run for your liver and kidneys. im really having trouble maintaining proper nutrition tho, although I have improved it slightly since i started lifting 10 months ago. what can i do to help get better nutrition? cus thats what i feel i could improve on.

[215Dave215]

@LeftAstray Can you find me a study that says whey protein is bad for any internal organs? I've been using it for years with no problems.

Things you need to base your daily diet off of:

Tuna, Chicken, Turkey, egg whites, oatmeal, brown rice, whole wheat breads, skim milk, fresh veggies and fruits, and post workout shakes. Avoid anything that's processed or anything with fuckloads of sugar. This includes white breads, poptarts, fast food, spaghetti o's, prepackaged microwaveables, etc.

[FreeSkiG]

she walked away at 2:27, which is when i started paying attention to the flys again.

[samdrum08]

1:53 guy in red checks out girl stretching lol. he looks away when she finishes

[japinQc]

what does he mean by squeezing, like squeeze my chest?

[GizmoMofo7]

@japinQc tighten your chest muscles going up and relax going down

[cheenaboy]

hedaYz faCe goNaA bLaST .. :D ...

[lembert3]

бл китаец реальныи демон

[JRYT2000]

this is really helpfull for beginners and more advanced bodybuilders! I see a lot of guys everyday doing these basic exercises all wrong, even guys who train for years. Good stuff!!

[galaxion2]

Love that ninja stare.

[DatzWhatsUp]

LOL at the dumbass in the back at the start of the video

[myusernamefuckyou]

Your never gonna get bigger doing sets of 20 reps, thats just doing aerobics. Plus you should bring the weights all the way together so they touch at the peak of the fly. This must have been amateur hour.

[pingpongyul]

@myusernamefuckyou this exercise isnt FOR getting bigger dude...he said that at the start, its not a mass builder

[NeverStopShop]

Lol that man's face on the left looks like robot

[ListonFrazier]

0:30 dudes looking at the girl are like, hell yeah!

[freegelato]

"And that's it from..."

uhhh... ummm...

oh yeah, right "instructional fitness.com"

[justcurious495]

hidei is so serious.



[leviterande]

looking at the background 1:56 "If you focus on what you doing, you think about the area"

[ThaGenius101]

Face down ass up that's the way I like to fuuuck!

[JesseBoom700]

While the video was buffering, i read the comments about the girl stretching at 2:00. Couldn't help skipping to that part.

[bru7alism]

What did you say after 2:00 ?

[koopa64z]

wots he mean by "squeezes"?

[MagicEars1]

that guy is a robot lol

[PhuPhamvn]

that girl doesnt need to do flat bench flies...

[JefFreezePerformance]

Thank you for this. Very informative and useful, I enjoy these vids.

[datu0108]

lol the dud doing the flies "hurry up and shut the fuck up already" lol

[Iconah]

hi kazuya

[DaDOGz97]

HIS A FUKIN ROBOT

[tededen]

hahaha me too

[commandant15]

hide was just zoning out

[gorka123451]

2:27 and back too the gay dudes

[Dantes230]

@gorka123451 2:27 and back to the gay dudes after the chick left the frame hahhaah

[bicmyflic25]

I would take the blonde over the asian dude anyday!

[OpticAndKronik]

does the asian speak english or is he some muscley illegal immigrant

[zodiackill402]

That asian guy dosnt even say word ?

[Gthang817]

Ahh what?? I was distracted at 2:00

[wetend123]

hidetada yamagishi looks bad ass in this video haha

[freber120]

What if I dont have a bench? Do they still work benchless? Like on a floor

[LordDaveKoresh]

@freber120

sure.. in fact it will stop you going beyond flat which can be very hard on the shoulders.

Hidetada is pro.. but for less advanced folks, his form might be a bit beyond safe..

[Kogler02]

@freber120 yes , you can do it on the floor

[Natcam3]

That girl has no idea what she's doing o.O bouncing on stretches, the fu- ?

[chessboygw]

@Natcam3 i guess its a static stretch O.o

[OxAxS]

You are awesome

[tommmmmer]

Joe - the whole "Squeeze" thing really helped me, thanks for hammering it home. My shoulders are my super strong muscle and would always take over...

I pretty much dropped the weight in half and push/squeeze and I see an improvement only a couple weeks in.

[sdavor]

@RainingGame girl is sexy damn

[M3iscool]

What are they feeding him? lol

[M3iscool]

"WHAT ARE YOU FEELIN' HIM, he is TOO DAANG BIG"

[632806155]

look at the fuckin yellow(asian) face @ 2:34 it looks like he's constipated hahaa

[MMind88]

someone's really horny ;)

[Coceyesh]

correction... if u diddn't notice the girl, you rly are interessted in what his saying and how to train right..

[Livenderrr]

Hehe, Im doing this with 20 pounds aswell, then when I go for the 25 pound dumbells It feels like i rip my entire chest open. Also every time I've done this excersize I have epic muscle pain at the sides of my chest the next day.

[cuntmonkeeyy]

wow i missed all the information cause that sexy bitch in the back

[SaraDupastara]

this girl and this guy in behind :] hahaha prooooo

[SukhySs]

ive watched this video 4 times and ive still not got the last 46 seconds cus im concentrating on the girl in the back

[NITROLLATOR]

If u didnt notice the girl: congratulations you're officialy Gay!

[sk1ller11]

@NITROLLATOR you're an idiot?

[LeftAstray]

@NITROLLATOR or just not desperate

[gary50water]

@NITROLLATOR grow up pervert. just because you dont gawk at T+A like a trailer park boy doesnt mean your a homosexual. Its called class, something you have very little of im sure.

[ImAlwaysFeelingIt]

@gary50water And you have no sense of humor...

[johnseena44]

@NITROLLATOR or you're maybe just a loner noticing girls

[nonameplayer]

look at the dude in red shirt behind the girl, at 2:00 the moment she stops stretching he just walks away :)

[xMGRz]

@nonameplayer FUAAARRRRRK, you are supposed to watch the training not notice the pervs, haha ! U MIRIN HER ASS BRAh?

[Mikail19801994]

@nonameplayer hahahahahahahahaha your awesome

[13andincrediblycutt]

All roids......All failure.

[kidpokerr]

ant thats it from .... instructional fitness =D

[rradford43]

@RainingGame u notice at the same time the guy in the back with the burgundy shirt is staring at her lol

[southport97]

Dude looks like that villain ricer in fast and furious.

[sshplur]

Girl starts stretching when he says, "focus on what you're doing". Awesome timing.

[caijia1314]

dude hes like a robot no emotion wat so ever

[youngzinzoo]

hot chick in the back . nice ass

[garcia4717]

don't be afraid to go real slow on this one and work that negative.

[immortaliserwow]

from 1:56 to 2:23 i heard nothing...upper right corner

[CoffeeBeatsTea]

ah right, i used to do it the other way where you use your arms more, i'll do it this way now

[MrMadlips]

2:18...My thoughts of that girl stretching immediately exploded my mind, once i realized that she had a pancake butt...PANCAKES ARE FOR EATING.....

[DrVoiceOfReason]

hide seems to have lost his mind

[MrAteck01]

oh shit, i want to fck the girl in the back!!! doggy style position,, oh yeahhhh...

[zac600rr]

i totally been doin this the wrong way, thanks heaps 4 the advice!

[DaOsman1]

@RainingGame hahaah Year she looks niice (:

[footballisfun]

Before even looking down to the comments, RainingGame nailed it. I was listening intently until the girl in the back started her little stretch. I was gone until all of the sudden it was "a very detailed finished look, maybe one day you can step up on stage"

[sergeynem]

@RainingGame hahahaha

[combat84100]

Nice one joe!!!

You can get a chest like Hidetada with these flies and also a shit load of tamoxifen and test cyp,thats what helps him to be fortunate enough to have the size and shape.

Dont get me wrong,it still takes a lot of hard work and dedication.

[jaseisbetter]

cunts huge.

[manzarek74]

A variation is to turn the hands at top so that the pinkys touch each other, better contraction for the chest.

[smithjustinn]

Dude looks like a real life Takamura

[wasif18]

now i m going to watch it again to hear about the workout ...

[XxBlackWatchxX]

1. THX! Just realised that my form isn't perfect. By chest is quite well developed (east european ancestors, good genetic :-P)

2. Check the background of the video, at 2:00 it's hard to focus on the guys.

[BABA1Gopp]

joe thank andfuk that bitch

[davedavedaveiii]

@cripstyl3r what about that nerd lmaooo and use the force? totally unnecessary.

[davedavedaveiii]

@cripstyl3r :/ what are you actually trying to say to him? O_o

[irishboss29]

this video helped me A LOT. thanks for the advice.

[DiptiRao09]

lol that girl was the focus of that video....i wonder if she did that intentionally? she's there the entire time...this is like a Gold's gym advertisement

[maxsentramax]

what the hell is that bitch doing in the background at 2:00

[Zollaganzi]

@maxsentramax i wanna bang her from behind

[TheNorco001]

no shit hahah

[gab9876]

I love how the japanese dude is introduced in like all chest exercise videos, and many vids are from the same day. You can tell by his expression that he's a little annoyed after awhile :p

[gab9876]

greg plitt says 12, 12, 10, 10 reps, 4 sets, for flies =o

this guy says 15-20 reps

Which one is the best to follow?

[lohjoonkit]

it depends..if ya using it as a shaping exercise/add on muscle density..go for high reps as recommended by joe..but if ya going for mass..go heavy with lower reps..perhaps even 6-8 reps with heavy weights..but of course..do keep in mind of form and not go too heavy..good luck..

[lohjoonkit]

@gab9876 It varies..our body is dynamic..each workout suits us in a different way..i workout using weights/sets/reps which i feel works best for my body..try out different workout methods and you will find the one which suits you the most..stick to it..by the time u hit a plateau..that's when you start changing your workout method to ensure continuous gains..cheers.

[JoeBird76]

...wow. lol

[joaking66]

@RainingGame your retarded she si a skinny piece of shit my wall has more ass than her

[Chooka03]

Haha indded greta video and thanks...but I too got distraced by the stretching in the background and missed alot of what was said.

Might have to watch it again ;)

[infinitig20p10]

@RainingGame she wants it from the rear

[sgvfilms]

ya after she started stretching in the back all I heard was blah blah blah from his mouth lol

[The3rdHiltonSister]

hes hot.

[momons007]

This guy really knows what he's talking about. Thanks man , very helpfull

[Reginawalden]

great! thanks boyys!

[nissanheel]

I prefer cables but usually end up doing db flies due to cables are in high demand

[AlexanderXXV]

Very helpful, thanks

[Udonthani20]

The best workout video. Thanks