Arm path isn’t decided by ‘fly vs press’, it is decided by which portion of the chest you are trying to bias. instagram: jakubufnal_ DM for 1:1 coaching 💪 #bodybuilding #gym #fitness #workout #coaching
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Arm path isn’t decided by ‘fly vs press’, it is decided by which portion of the chest you are trying to bias. instagram: jakubufnal_ DM for 1:1 coaching 💪 #bodybuilding #gym #fitness #workout #coaching
185 views3 months ago
TikTokjakub_ufnal
❌❗️Comment “Chest” for my complete chest workout and guide 👇🏻 . Not sure how to structure a chest workout? What exercises to pick and the rationale behind it? Comment “Chest” below and I’ll send it over! . #chest #chestworkout #chesttips #pushday #pushworkout #chestfly #chestflys #chestflyes #chesttechnique #exercisetips #trainer #personaltrainer | Jakub Maciaszek
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❌❗️Comment “Chest” for my complete chest workout and guide 👇🏻 . Not sure how to structure a chest workout? What exercises to pick and the rationale behind it? Comment “Chest” below and I’ll send it over! . #chest #chestworkout #chesttips #pushday #pushworkout #chestfly #chestflys #chestflyes #chesttechnique #exercisetips #trainer #personaltrainer | Jakub Maciaszek
25.4K views11 months ago
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⚠️OVERRATED CHEST EXERCISE - DB CHEST PRESS! . 👉I think this exercise doesn’t get enough love. People are swift to say do BB bench press. It’s not a bad movement but I think the DBs have a benefit that can’t be matched with the BBs. Simply put, using indecent weights, you can lower them lower than the BB, this equals greater stretch, which equals greater opportunity for growth. Next would be the ability to adduct the arms towards the top taking advantage of the shortened pec, which you can’t do
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⚠️OVERRATED CHEST EXERCISE - DB CHEST PRESS! . 👉I think this exercise doesn’t get enough love. People are swift to say do BB bench press. It’s not a bad movement but I think the DBs have a benefit that can’t be matched with the BBs. Simply put, using indecent weights, you can lower them lower than the BB, this equals greater stretch, which equals greater opportunity for growth. Next would be the ability to adduct the arms towards the top taking advantage of the shortened pec, which you can’t do
10.3K viewsMar 4, 2025
FacebookJakub Maciaszek
🔥 STOP doing the same chest workout every Monday and wondering why it’s still flat. Most people just bench and call it a day, but your chest has multiple fiber angles that need to be hit strategically to actually grow. In this dumbbell-only chest workout, I’m targeting every area: 💥 Low Incline Press — upper chest emphasis 💥 Flat Press — overall mass builder 💥 Dumbbell Fly — stretch and contraction for full fiber recruitment . ⚠️ If your chest hasn’t changed in months, it’s not your genetics
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🔥 STOP doing the same chest workout every Monday and wondering why it’s still flat. Most people just bench and call it a day, but your chest has multiple fiber angles that need to be hit strategically to actually grow. In this dumbbell-only chest workout, I’m targeting every area: 💥 Low Incline Press — upper chest emphasis 💥 Flat Press — overall mass builder 💥 Dumbbell Fly — stretch and contraction for full fiber recruitment . ⚠️ If your chest hasn’t changed in months, it’s not your genetics
1.2K views5 months ago
FacebookJakub Maciaszek
💥 You’re NOT training your chest — you’re just pressing from the same angle 5 different ways. Most people’s “chest day” is pure redundancy: flat press, incline press, machine press, dumbbell press… all hitting the same fibers. Then they wonder why their chest isn’t growing. Here’s the truth 👇 Your pecs have divisions — clavicular (upper), sternal (mid), and costal (lower). Each one responds to different arm paths and angles — not different machines. 🧠 Think like a sculptor, not a lifter. • Sl
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💥 You’re NOT training your chest — you’re just pressing from the same angle 5 different ways. Most people’s “chest day” is pure redundancy: flat press, incline press, machine press, dumbbell press… all hitting the same fibers. Then they wonder why their chest isn’t growing. Here’s the truth 👇 Your pecs have divisions — clavicular (upper), sternal (mid), and costal (lower). Each one responds to different arm paths and angles — not different machines. 🧠 Think like a sculptor, not a lifter. • Sl
30.5K views6 months ago
FacebookJakub Maciaszek
❌Stop doing your DB chest press like this, you’re going to injure yourself and not even feel your chest working ❗️Always control the movement, set up is 🔑 dumbbells offer a unique ability to adduct- bringing the weight closer to midline, whereas a bar is fixed and doesn’t allow you to actually fully contract the pecs. ⚠️ Do not flare the elbows out, bring them in a bit so it’s almost on a 45 degree angle. Keep the wrist stacked up with the elbows, this will ensure continuous tension and no loss
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❌Stop doing your DB chest press like this, you’re going to injure yourself and not even feel your chest working ❗️Always control the movement, set up is 🔑 dumbbells offer a unique ability to adduct- bringing the weight closer to midline, whereas a bar is fixed and doesn’t allow you to actually fully contract the pecs. ⚠️ Do not flare the elbows out, bring them in a bit so it’s almost on a 45 degree angle. Keep the wrist stacked up with the elbows, this will ensure continuous tension and no loss
7.8K viewsAug 28, 2023
FacebookJakub Maciaszek
🚨 3 Biggest Mistakes Killing Your Chest Fly Gains 🚨 . If you want your chest to grow, you need to stop flapping your arms and start understanding biomechanics. 1️⃣ Not Lining Things Up – The cable path should match your muscle fibers. If the line of pull doesn’t align with your chest fibers, you’re training your shoulders, not your pecs. Think “intention over motion.” 2️⃣ Hugging the Tree Wrong 🌳 – It’s not about bringing your hands together — it’s about bringing your humeruses (upper arms) t
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🚨 3 Biggest Mistakes Killing Your Chest Fly Gains 🚨 . If you want your chest to grow, you need to stop flapping your arms and start understanding biomechanics. 1️⃣ Not Lining Things Up – The cable path should match your muscle fibers. If the line of pull doesn’t align with your chest fibers, you’re training your shoulders, not your pecs. Think “intention over motion.” 2️⃣ Hugging the Tree Wrong 🌳 – It’s not about bringing your hands together — it’s about bringing your humeruses (upper arms) t
11K views6 months ago
FacebookJakub Maciaszek
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❌Stop doing your machine chest flyes like this! . ❗️Having those elbows bent is making this a ego lift and minimizing how much pecs you’re actually recruiting. . 👉Understanding where the line of force is and lining up the joints and arm path will play a vital role in how you actually feel the muscle and get more work actually done. You almost are actually pressing when you’re descending down with the weight. Never fully extend the arms, you’re asking to get injured! . ⚠️One of the biggest cues
66.5K viewsJul 28, 2024
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1:30
❌Stop doing your machine chest flyes like this! . ❗️Having those elbows bent is making this a ego lift and minimizing how much pecs you’re actually recruiting. . 👉Understanding where the line of force is and lining up the joints and arm path will play a vital role in how you actually feel the muscle and get more work actually done. You almost are actually pressing when you’re descending down with the weight. Never fully extend the arms, you’re asking to get injured! . ⚠️One of the biggest cues
243K viewsOct 12, 2024
FacebookJakub Maciaszek
1:22
❌Stop doing your machine chest flyes like this! . ❗️Having those elbows bent is making this a ego lift and minimizing how much pecs you’re actually recruiting. . 👉Understanding where the line of force is and lining up the joints and arm path will play a vital role in how you actually feel the muscle and get more work actually done. You almost are actually pressing when you’re descending down with the weight. Never fully extend the arms, you’re asking to get injured! . ⚠️One of the biggest cues
80.6K viewsJun 14, 2024
FacebookJakub Maciaszek
1:30
❌Stop doing your machine chest presses like this! . ❗️You are going to feel it in your shoulders instead of your chest, and we ain’t about that! . ❗️Always control the movement, set up is 🔑 this machine is great because it converges (comes together), which allows adducting, bringing the weight closer to midline, whereas a bar is fixed and doesn’t allow you to actually fully contract the pecs. . ⚠️ Do not flare the elbows out, bring them in a bit so it’s in line with the resistance profiles of t
82.4K viewsAug 15, 2024
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1:31
❌Stop doing your cable chest flyes like this! . 👉Couple things to take into consideration to upgrade this movement and get those pecs firing! . ❗️Understanding where the line of force is and lining up the joints and arm path will play a vital role in how you actually feel the muscle and get more work actually done. You almost are actually pressing when you’re descending down with the weight. Never fully extend the arms, you’re asking to get injured! . ❗️Ideally doing this exercise seated would
11.6K viewsMay 19, 2024
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1:30
❌Stop doing your plate chest presses! . 🛑Not sure why people do these sitting up or laying down as an exercise, it doesn’t really make much sense if you think about the pec fibers and their function. . ❗️Doing this exercise may seem like you’re engaging your chest because you may slightly “feel it”, but you can do that with just squeezing your hand together without those plates. You’re wasting a lot of energy doing it and not even going through much of any ROM. . ⚠️ Pick a pressing exercise you
7.3K viewsJul 8, 2024
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1:30
❌Stop doing DB CHEST FLYES like this! . ❗️This exercise done correctly is still a good exercise, but it can be done better utilizing a cable or a machine. Let me explain… . ❗️The DBs can overload that lengthened and mid range fairly well but fall short when trying to maximize the contraction. When we use a machine or cables we can change the direction of the resistance and for the most part have continuous tension from lengthened to shortened. . ⚠️Like every exercise, how you set it up and execu
10.1K viewsMar 30, 2025
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0:52
❌ Stop wasting your chest workouts with sloppy cable flyes! . Here’s how to turn this movement into one of the most effective chest builders in your arsenal 👇 . 1️⃣ Set up for stability. Plant your feet, lock in your ribcage, and keep your scapula slightly retracted depressed. Stability = output. . 2️⃣ Line of force matters. Adjust the pulleys so resistance actually matches your chest fibers. Mid-chest bias? Keep cables just above shoulder height. Lower chest bias? Drop them lower. . 3️⃣ Shorte
13.6K views7 months ago
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1:23
⚠️Stop doing cable chest flyes like this! . 👉Couple things to take into consideration to upgrade this movement and get those pecs firing! . ❗️Understanding where the line of force is and lining up the joints and arm path will play a vital role in how you actually feel the muscle and get more work actually done. You almost are actually pressing when you’re descending down with the weight. Never fully extend the arms, you’re asking to get injured! . ❗️Ideally doing this exercise seated would work
5.2K viewsApr 18, 2024
FacebookJakub Maciaszek
1:31
⚠️Stop doing cable chest flyes like this! . 👉Couple things to take into consideration to upgrade this movement and get those pecs firing! . ❗️Understanding where the line of force is and lining up the joints and arm path will play a vital role in how you actually feel the muscle and get more work actually done. You almost are actually pressing when you’re descending down with the weight. Never fully extend the arms, you’re asking to get injured! . ❗️Ideally doing this exercise seated would work
14.5K viewsApr 9, 2024
FacebookJakub Maciaszek
1:21
❌Stop doing machine chest flyes like this! . ❗️Having those elbows bent is making this a ego lift and minimizing how much pecs you’re actually recruiting. . 👉Understanding where the line of force is and lining up the joints and arm path will play a vital role in how you actually feel the muscle and get more work actually done. You almost are actually pressing when you’re descending down with the weight. Never fully extend the arms, you’re asking to get injured! . ⚠️One of the biggest cues I can
6.8K viewsJan 15, 2024
FacebookJakub Maciaszek
1:30
⚠️Stop doing cable chest flyes like this! . ❗️We are all about no nonsense, pay attention and lock this technique down for your next session! . 👉Couple things to take into consideration to upgrade this movement and get those pecs firing! . ❗️Understanding where the line of force is and lining up the joints and arm path will play a vital role in how you actually feel the muscle and get more work actually done. You almost are actually pressing when you’re descending down with the weight. Never fu
60.2K viewsJul 29, 2024
FacebookJakub Maciaszek
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❌Massive mistake when doing chest flyes with the machine! . . ⚠️Like every exercise, how you set it up and execute it, will dictate how effective it will be, changing up a couple of little things can make a drastic difference. . ❗️Having those elbows bent is making this a ego lift and minimizing how much pecs you’re actually recruiting. . 👉Understanding where the line of force is and lining up the joints and arm path will play a vital role in how you actually feel the muscle and get more work a
27.6K viewsNov 19, 2024
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1:09
❌Stop doing your DB chest presses LIKE THIS! . 🛑 Half assing your reps and flaring those elbows in… not only is the a great way to injure yourself, it’s also a great way to train your front delts, and triceps, not your CHEST! . ❗️Always control the movement, set up is 🔑 dumbbells offer a unique ability to adduct- bringing the weight closer to midline, whereas a bar is fixed and doesn’t allow you to actually fully contract the pecs. That is OKAY, because my research is pointing to challenging t
81.1K viewsJul 1, 2024
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1:30
❌Stop doing your DB chest presses like this! . 👉Most people go through the motions and just press up and down for this exercise. That’s not the best approach. There are a few things you would want to consider to fully optimize this exercise. . ❗️Set up for every exercise is the most important. Whatever your incline for this exercise is. Key is to be as stable as possible, press your feet into the ground firmly and emphasize “big chest” or exaggerate your chest going to the ceiling, this will al
48.5K viewsDec 4, 2024
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⚠️Stop doing your DB chest flyes like this! Firstly I don’t even know why people do it, but I see it all the time. The movement pattern makes sense but not with DBs, get yourself a pulley system or bands if you want to pecs to actually be challenged. If anything you’re doing a modified front raises for delts. . 👉Understanding where the line of force is and lining up the joints and arm path will play a vital role in how you actually feel the muscle and get more work actually done. You almost are
1.2K viewsOct 25, 2023
FacebookJakub Maciaszek
1:08
❌Stop doing your DB chest presses LIKE THIS! . 🛑 Half assing your reps and flaring those elbows out… not only is the a great way to injure yourself, it’s also a great way to train your front delts, not your CHEST! . ❗️Always control the movement, set up is 🔑 dumbbells offer a unique ability to adduct- bringing the weight closer to midline, whereas a bar is fixed and doesn’t allow you to actually fully contract the pecs. . ⚠️ Do not flare the elbows out, bring them in a bit so it’s almost on a
57.8K viewsJan 17, 2024
FacebookJakub Maciaszek
1:30
⚠️Stop doing cable chest flyes like this! . ❗️There is a lot of merit to training the pecs in different angles or arm paths, depending on what fibers you want to bias. . ❗️The pecs have 3 divisions of fibers 1️⃣ Clavicular 2️⃣Sternal 3️⃣Costal . 👉Depending on which one you want to bias will be dictated by the line of force and the arm path matching that. . 👉Couple things to take into consideration to upgrade this movement and get those pecs firing! . ❗️Understanding where the line of force is
9.3K viewsAug 18, 2024
FacebookJakub Maciaszek
1:29
❌Stop doing your machine chest presses like this, you’re not going to feel it in your shoulders instead of your chest, and we ain’t about that! 👇 . ❗️Always control the movement, set up is 🔑 this machine is great because it converges (comes together), which allows adducting, bringing the weight closer to midline, whereas a bar is fixed and doesn’t allow you to actually fully contract the pecs. . ⚠️ Do not flare the elbows out, bring them in a bit so it’s in line with the resistance profiles of
7.5K viewsNov 2, 2023
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0:56
❌Take your Chest Pec Fly to the next level . ❗️This exercise done correctly is still a good exercise, but it can be done better utilizing a cable or a machine. Let me explain… . ❗️A few mistakes people make with this exercise. . ❌Hugging a tree, bringing the hands together only and not thinking “biceps touching or biceps slammed into chest” this will allow greater range of motion. . ❌Not going low enough to get a maximal stretch and holding it there to reap the benefits. . ✅Using a machine or ca
4.6K views10 months ago
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1:29
⚠️Stop doing your DB chest flyes like this! . 👉Firstly I don’t even know why people do it, but I see it all the time. The movement pattern makes sense but not with DBs, get yourself a pulley system or bands if you want to pecs to actually be challenged. If anything you’re doing a modified front raises for delts. . 👉Understanding where the line of force is and lining up the joints and arm path will play a vital role in how you actually feel the muscle and get more work actually done. You almost
25.6K viewsMar 24, 2024
FacebookJakub Maciaszek
1:08
❌ Stop doing the SAME chest exercise over and over and expecting new results! . A barbell bench press, dumbbell bench press, and machine chest press are all essentially the same horizontal press. They overload the mid-pecs and don’t challenge the other divisions of the chest. . 👉 If your goal is real chest development, you need to bias the clavicular fibers (upper chest) and costal fibers (lower chest) with strategic exercise selection. . 🔥 Muscles grow best when trained through their lengthen
9.5K views7 months ago
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⚠️OVERRATED CHEST EXERCISES - standing cable flyes! . ❗️A few things about this exercise I personally don’t like and I’ll explain why, and a couple better options. . ❌Arnold popularized this, in pumping iron; doesn’t mean it’s the best variation. It lacks stability. The weight will be pulling your body back and it will be very hard to overload the pecs with this variation. . ❌Quite challenging to set up, and even if the set up is correct, it’s not offering the best opportunity to overload the wo
4.9K viewsFeb 16, 2025
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