Why Are My Biceps Sore After Chest Flyes? All The Answers To Get Back On Track
Chest flyes are one of the most common chest exercises, as they are a great exercise for building muscle and strength in the chest, but they can also be tough on the biceps.
Some of you may be wondering “why are my biceps sore after chest flyes?”
Bicep pain might be caused by a variety of factors, and if left untreated, it may result in long or short term damage, as well as the activity, being potentially dangerous if done incorrectly.
Why are my biceps sore after chest flyes?
There are a few reasons why your biceps might be sore after doing chest flyes. One reason could be that you’re using too much weight and your form is suffering as a result. Another possibility is that you have weak rotator cuff muscles, which can cause the biceps to work overtime to stabilise the shoulder joint. It’s also possible that you have a pre-existing condition like bicipital tenosynovitis, which is an inflammation of the tendon that connects the biceps muscle to the shoulder. Going too deep with the weight (behind your torso) or having your arms completely straight can cause hyperextension of the bicep muscles. If you’re experiencing ongoing pain or discomfort, it’s best to consult with a doctor or physical therapist to get a proper diagnosis and treatment plan.
How to do flyes correctly
There are a few things you can do to help ensure that your chest flyes are done correctly and don’t put unnecessary strain on your biceps.
First, make sure that you’re using the appropriate weight for your level of fitness. If you’re new to working out, it’s better to start with lighter weights and gradually increase the amount you’re lifting as you get stronger.
Second, focus on keeping good form throughout the exercise.
This means maintaining a tall posture with your shoulders down and back, and avoiding arching your back or rounding your shoulders.
It’s also important that you keep your elbows close to your body throughout the exercise, and avoid flaring them out to the sides.
As this would mean a contraction of the bicep muscles more than required for the movement.
Finally, make sure that you’re not going too deep with the weight.
You should stop the exercise when your arms are parallel to the ground, and avoid going any lower, as this can put unnecessary strain on your biceps.
Then, return to the starting position.
Repeat for 8-12 reps.
You can also do this exercise with one arm at a time by holding a dumbbell in just one hand.
Or, you can use a fly machine at the gym.
If you follow these tips, you should be able to do chest flyes without putting too much strain on your biceps.
Chest flyes primarily work the pectoralis major, which is the largest muscle in the chest.
They also work the anterior deltoids (front shoulders), the triceps, and the biceps to a lesser extent.
Too heavy a weight
If you are using a weight that’s too heavy to correctly execute the movement with good form, this could lead to bicep issues.
This is because when the weight is too heavy, your form will start to suffer and you may begin to use momentum to lift the weight.
This can cause your elbows to flare out to the sides, which puts unnecessary strain on the biceps.
It can also cause you to round your shoulders or arch your back, which puts strain on the muscles and joints.
If you find that you’re struggling to maintain good form with the weight you’re using, it’s best to reduce the amount you’re lifting.
You should only be using a weight that allows you to maintain good form throughout the entire exercise.
Having a gym partner of spotter with this exercise can be very helpful, as they can help motivate you as well as critique your form to make sure its where you want it to be.
Weak rotator cuff muscles
If you have weak rotator cuff muscles, this can cause the biceps to work overtime to stabilise the shoulder joint.
The rotator cuff muscles are a group of four muscles that surround the shoulder joint and help to stabilise it.
If these muscles are weak, they won’t be able to do their job properly, which can put a strain on the biceps.
If you think you have weak rotator cuff muscles, it’s best to consult with a doctor or physical therapist.
They will be able to assess your strength and give you specific exercises to help improve the strength of your rotator cuff muscles.
Bicipital tenosynovitis
Bicipital tenosynovitis is an inflammation of the tendon that connects the biceps muscle to the shoulder.
This condition can cause pain and tenderness in the front of the shoulder and upper arm.
It can also make it difficult to fully extend the arm.
If you have bicipital tenosynovitis, you may find that chest flyes cause pain and discomfort in the front of your shoulder.
This is because the exercise puts a strain on the biceps tendon.
Related: Why Is My Bench Press So Inconsistent? Everything You Need To Know
Elbows are bent
If you have your elbows bent too much, this can cause the biceps to be used in an extended position.
This is not a natural position for the biceps muscle and can cause it to become sore after chest flyes.
It’s important to keep your elbows close to your body throughout the exercise, and only bend them enough to lower the weight level with your torso.
If you find that you’re struggling to keep your elbows close to your body, it’s best to reduce the weight you’re using.
You should only be using a weight that allows you to maintain good form throughout the entire exercise.
Arms are extended
If you have your arms extended too much, this can cause hyperextension of the bicep muscles.
Hyperextension is when a muscle is stretched beyond its normal range of motion.
This can cause pain, tenderness, and weakness in the muscle.
It’s important to keep your arms parallel to your body throughout the exercise, and only extend them enough to lower the weight level with your torso.
If you are over-extending the elbow joint, you will notice pain on the front of the elbow. This is due to the overstretching of the biceps brachii tendon.
Going too deep with load
If you are lowering the weight past your torso or the cables are pulling your arms that far back, you are going too deep with the load.
This can cause the biceps to be overstretched and become sore after chest flyes.
It’s important to only lower the weight to level with your torso, and no lower.
This will also put unnecessary stress on the rotator cuff muscles, which can lead to injury.
Rushing the movement – maintain control
If you are rushing the movement and not maintaining control of the weight, this can cause the exercise to be less effective and put unnecessary strain on the muscles and joints.
It’s important to move the weight slowly and with control, both on the way down and on the way up.
This will ensure that you are using the muscles correctly and not putting your joints at risk, as well as using other muscles needlessly.
We have all fallen victim to this at some part of our fitness journey, especially at the beginning. It’s okay to lift weights with explosion, just make sure you maintain control at all times.
The angle of fly wrong
If you are not performing the exercise at the correct angle, this can cause the chest fly to be less effective and put unnecessary strain on the muscles.
Doing them on a flat bench can be hazardous to the shoulder joint and cause strain on the rotator cuff muscles and biceps.
Instead, it’s best to do them on an incline bench, which will help to target the chest muscles more effectively and reduce the strain on the shoulders.
This will ensure that you are using the muscles correctly and not putting your joints at risk, as well as using other muscles needlessly.
Gripping too tight?
Gripping the handles too tightly can cause strain in the forearm, wrist muscles and biceps.
It’s important to hold the handles with a light grip, as this will help to reduce the strain on these muscles.
If you find that you are struggling to hold the handles with a light grip, it’s best to reduce the weight you’re using.
You should hold the weight firmly but not to the point where your muscles are strained and tense throughout the exercise.
Working biceps day before or overtraining
If you worked your biceps the day before, this could be the reason why your biceps are sore after flyes.
The biceps are used to stabilise the shoulder joint during chest flyes, so if they are already fatigued from a previous workout, they may not be able to do their job as effectively.
If you are working the biceps too frequently, this could also lead to overtraining and soreness.
It’s important to allow the biceps to recover fully between workouts, and only train them 2-3 times per week at most.
If you have pulled the biceps muscle doing other exercises, this could be the reason why your biceps are sore after chest flyes.
It’s important to listen to your body in these circumstances and allow the muscle to heal before returning to exercise.
Related: Why Is My Bench Press Not Improving? (All The Answers To Smash Through Plateau)
When are you doing them in routine?
If you are doing chest flyes at the end of your workout, when your muscles are tired, this could be the reason why your biceps are sore.
The biceps are used to stabilise the shoulder joint during chest flyes, so if they are already fatigued from the other exercises in your routine, they may not be able to do their job as effectively.
It’s important to do chest flyes at the beginning of your workout, when your muscles are fresh, to ensure that you are getting the most out of the exercise.
Are your biceps weak?
If your biceps are weak, this could be the reason why you feel the exercise more there.
The biceps are used to stabilise the shoulder joint during chest flyes, so if they are weak, they may not be able to do their job as effectively.
If this is the case, look to strengthen the weaker muscles with other exercises such as bicep curls, triceps extensions and shoulder presses.
It’s important to focus on strengthening the biceps to help reduce the risk of injury and ensure that you are getting the most out of your chest flyes.
Changed routine
If you have recently changed your routine, the body may not be used to the new exercise, so the muscles may be working harder than they are accustomed to.
It’s important to ease into a new routine and gradually increase the intensity, rather than going all out from the start.
This will help your muscles to adjust to the new exercise and reduce the risk of injury.
Do alternative chest exercise
If flyes are causing you pain in the biceps, it might be best to focus on other chest exercises such as bench press, dumbbell press, push-ups or a fly machine.
These exercises will still work the chest muscles effectively, without putting strain on the biceps.
It’s important to find exercises that work for you and your body, so don’t be afraid to experiment until you find something that is comfortable and effective.
Final thoughts
There are a number of reasons why your biceps might be sore after chest flyes. It’s important to experiment with different exercises and routines to find what works best for you and your body.
If you are struggling with pain, it might be best to focus on other exercises that don’t put strain on the biceps.
Remember to listen to your body and stop if something is causing you pain.
Have you noticed you feel your biceps after chest flyes? If so, how did you stop the problem? Let me know in the comments below.
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