30 Seconds Summary
Curl and Fly Tweaks: Advance Your Chest and Biceps Training

  • There are three main reasons people choose specific exercises: recommendation, personal preference, and optimal muscle stimulation.
  • Barbell Biceps Curl limitations include reduced range of motion due to the bar hitting the legs and excessive wrist supination causing joint stress.
  • Optimal variation for biceps: Bayesian Curl using cables allows full range motion and matches resistance curve with strength curve, reducing joint stress.
  • Dumbbell Chest Fly issues include risk of shoulder injuries due to strength-resistance mismatch and vulnerable shoulder positions at extreme angles.
  • Optimal variation for chest: Bayesian Fly using cables with scapular retraction on a bench, enhancing muscle activation and reducing injury risks.
  • Both exercises, if adjusted using the Bayesian method, can reduce stress on joints, improve effectiveness, and potentially lead to better muscle growth.
WorkoutWiseWorkoutWiseWorkoutWise

Track & Plan Workouts
with Ease

  • Unlimited workout logs
  • Automatic volume tracking
  • Personalized programs
  • RPE support, rest timer, and more!
Download for Free
WorkoutWise Screenshot

Read Next

Reverse Nordic Curls: How to Perform and Progress this Bodyweight Exercise for Quad Strength and Hypertrophy

The reverse Nordic curl is a great bodyweight exercise for building both strength and hypertrophy in the quads.

Stronger By Science

Cameron Gill

Read Summary in 30 Seconds

Bayesian curls: the best biceps builder

Do you want bigger guns? Of course you do. Here’s the perfect exercise for bigger biceps. Bayesian curls Bayesian curls are a cable biceps curl performed facing away from the cable station. During the exercise, you bend forwards slightly as you flex your biceps to get a good full contraction. Then y…

MennoHenselmans.com

Menno Henselmans

Read Summary in 30 Seconds

Muscle Fiber Composition is Related to Repetition Performance In Some Muscle Groups

A prior study examining the relationship between muscle fiber typology and rep performance found that fiber type was only weakly related to rep performance. This article breaks down a new study on the topic.

Stronger By Science

Michael Zourdos

Read Summary in 30 Seconds