< strong>Dumbbell One of the most popular chest muscle exercises at Fly Bird Gym!
It is an isolated single-joint movement. Compared with compound movements such as bench press, it not only does not involve the triceps of the arm, but also the dumbbell fly has a very large range of motion, which can help you adjust your body. The chest muscles are contracting strongly! Especially during the eccentric phase, you will feel your chest muscles being slowly stretched!
Although the dumbbell fly is a good movement, it is also a movement loved by many bodybuilders!
However, many people cannot do the seemingly simple dumbbell fly. Many people have a series of problems when performing dumbbell fly. The most common one is that the chest muscle exercise effect is low, and in severe cases, it may even cause shoulder problems. Sleeve muscle injury.
Today I will bring you a fitness video to show you how to do dumbbell flyes!
Several essentials for doing dumbbell flyes mentioned in the video
1. The angle of the elbow:
There are two angles to pay attention to. Points:
1. Eccentric stage: Many people extend their arms too straight, causing excessive pressure on the elbow and shoulder joints. It is recommended that the elbows be slightly bent and fixed
2. Concentric phase: When closing, at the top of the movement, try to bring the two big arms (humerus) as close as possible, squeeze the chest muscles as much as possible, and straighten the arms. Pause for 2-3 seconds for peak contraction.
Summary: It is recommended to bend your elbows when falling, slowly straighten your elbows when rising and try to get closer!
2. The position of the shoulders!
The position of the shoulders is particularly important! Many people will shrug (lift their scapula) and internally rotate their shoulders when performing movements! The suggestion here is to keep your shoulder blades slightly retracted and lowered so that your upper back is against the stool as much as possible! The shoulders must be locked when the hands are opened and closed
3. Movement trajectory:The trajectory of the flying bird movement is an arc. Contract your chest muscles and adduct your shoulders, draw an arc upward, and imagine hugging a big tree!
4. Control the tension. When lowering, open your arms and focus on the chest muscles! Do it in a controlled manner! Slowly feel your chest muscles being stretched! And keep the tension! When you reach the bottom, you feel that your chest muscles are full of tension and full of energy! Then move on!