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Main target training areas of dumbbell fly: Whole block Lateral, inferior border groove, line and shape of the pectoralis major muscle.

(1) Lying bird:

Plate and incline dumbbell flyes are the best exercises to develop the outer chest muscles. The width and thickness of the lateral pectoral muscles are very important to the overall pectoral muscle. In order to achieve the best exercise effect, the dumbbells should be lowered as low as possible to fully stretch the muscles. Do not hold the dumbbells together at the highest point, because the dumbbells cannot provide effective resistance to the chest muscles at the highest point. For best results and safety, it is recommended that you complete dumbbell flyes slowly.

Action process

Starting position: Lie flat on a narrow bench with your body relaxed and your feet firmly on the ground to ensure free movement of your shouldersMove, holding the dumbbells with your arms straight upwards, keeping your arms slightly bent.

Inhale, open your arms and slide down smoothly so that your elbows are at the same height as your shoulders.

While exhaling, press the dumbbells to the starting position and find a feeling of hugging the bucket.

Notes

1. During the movement, focus on the force generation process of the chest.

2. The entire movement should be smooth and maintain control of the dumbbells.

3. The weight should not be too heavy during practice.

The weight of the dumbbell is important, and the coordination of the movements must be ensured. Don't let one side be standard and the other deformed, as this will affect the asymmetric development of the pectoral muscles on both sides.

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