Chest flys are a great way to build a bigger chest. They can also strengthen your pectorals so you can do more push-ups and dips. The trouble is they can place a lot of leverage against your shoulder joint, which can not only cause pain but make it more difficult to work your chest.

The key is to allow your shoulders to move, not only forward and back but slightly up and down so you depress your shoulders at the bottom of each rep.

Chest pump micro workout:

#1 Warm-up with light push-ups on an incline or suspension straps. Make sure to move your shoulder blades as much as possible with each rep. 10-30 reps.

#2 Super set 8-12 progressive or weighted push-ups with 12-15 chest flies for as many rounds as you can until your chest prohibits you from completing more than 5 push-ups.

#3 Finish with as many push-ups as possible with the same technique you warmed up with.

Learn more about building muscle with calisthenics from these books:
Progressive and weighted calisthenics: https://cutt.ly/WV4tAaC
Suspension Calisthenics: https://cutt.ly/MKbbWcb
Smart Bodyweight Training: https://goo.gl/pnJd2b

My favorite NOSSK suspension trainers: http://bit.ly/33nlhKq

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