Dumbbell fly is one of the most common exercises for chest training. It is the only way to build the middle seam of the chest muscles. Because of the large degree of freedom and the non-linear movement path, it is difficult to find the feeling of the chest muscles.
Today, the editor will talk about the main power of birds flying. Birds fly from their chest muscles, which can power their wings like an engine.
So how to complete a standard dumbbell fly?
1. Lie on your back on a stool with your legs naturally apart and your feet on the ground. Hold the dumbbells with your palms facing each other. Place them directly above your shoulders. Keep your upper back close to the stool, keep your spine physiologically bent, tighten your core, open your arms and slide down smoothly, with your elbows at the same height as your shoulders.
Dumbbell fly
2. When lowering the dumbbells, focus on the chest seam, control it with the tension of the chest muscles, and lower the dumbbells slowly. At the same time, take a full breath and lift your chest to the full extent. While exhaling, push the dumbbells to the initial position. With the contraction of the chest muscles, drive the arms upward until the dumbbells touch each other. This can avoid excessive participation of the shoulders and back in exerting force.
How to breathe
① Medium and small weights
Inhale when expanding the chest, exhale when returning to the original position, that is, exhale when exerting force. This is suitable for all strength training.
② Heavy weights
Before starting the movement, take a few deep breaths, hold the last breath, and exhale until the continuous chest expansion movement is completed.
This movement is only suitable for heavy weights. When the number of times is less than 5, do not hold your breath at other times.
Common mistakes:
1 The shoulder joint should not exceed the normal range of movement. If the arms are much lower than the shoulders, it will cause additional pressure on the joints, muscles and support frames. When doing this movement, the arms and shoulders must be in a straight line, and the angle between the arms and the chest can be less than 90 degrees to ensure that the lower chest is exercised while the forearm and the upper arm are at an angle of about 135 degrees.
2. Do not lift your head off the bench. Some people like to hook their necks and lift their heads off the bench to help during training. This is a very bad habit. Lifting your head will inevitably cause you to hunch your shoulders when doing movements.
It is not conducive to fully inhaling and straightening your chest. The main force of hunching your shoulders is on the shoulders and back, and it has almost no training effect on the chest. To correct this mistake, you can first reduce the weight.
Set the number of times to about 12, deliberately experience the correct way of exerting force, and then gradually increase the weight after the movement is finalized.
3. Do not turn your wrists outward.
People with poor strength foundation are most likely to make this mistake.
NO.4 Number of sets
In order to fully stretch the chest muscle fibers, the weight used should also be moderate, 8 to 15 times/set. The first set should be about 15 times, the second set 10 to 12 times, and the last set can be reduced to 8 times, and a total of about 3 sets should be completed.
Finally, the editor of Hanchen Fitness wants to say. Correcting wrong movements can achieve twice the result with half the effort.