Currently a favourite exercise for chest...

When we are looking to isolate the pectorals perhaps after performing a heavy compound exercise, I have always found that flys or cables are a great choice. In this article I will concentrate on Dumbbell and Suspension fly's, both being excellent exercise choice giving the advantages and disadvantages for both. 

Through my years of training this is the conclusion I have come to....

The Case for Dumbbell's

Dumbbells are relatively easy to use as long as you can maintain the correct angle in the elbow and combine this with wrist alignment and some scapula retraction, if you can do all of the above you are pretty much there! The load may be increased by selecting a heavier dumbbell and you may also work on volume, tempo's, isometric holds, drop sets etc. This exercise pretty much isolates the chest alone. 

The Case for Suspension

Now on to suspension fly's which is for the majority a bodyweight exercise, until you get strong enough to add extra load. The major difference between the Dumbbell fly and Suspension fly is that other muscle groups consisting of the glutes and core play a major part in performing suspension fly's. This makes the exercise a more challenging movement. Another nice bonus is that "you are your own resistance tool, you can adjust the resistance simply by moving backwards and forwards adjusting the angle of the body". The positioning of the feet can also alter the difficulty of the exercise; as a narrow stance will cause less stability placing more of a demand on the core musculature to keep the body stable, compared to a wider stance which would be an easier option.

There are of course a few disadvantages for the novice user. Additional pressure can be placed onto the lumbar unless the core is engaged. There is also a larger element of co-ordination between muscle groups. Take note that attempting  to increase loads before you are ready can result in injury or worse a dislocated shoulder. This also applies for the dumbbell fly!