You may see elite-level powerlifters arch their back when performing chest exercises like the bench press. Your goal is in recruiting and targeting muscle fibres to elicit new growth. Be sure not to straighten your arms fully and lock them out. This takes the emphasis off the pectoral muscle fibres and channels the load you are lifting into the elbow and shoulder joints.
Be careful not to let your elbows drop too far in the start position. They should remain in line with your torso on the bench. Female Dumbbell Fly Standards lb Show bodyweight ratios. Calculate Your Strength. What do the strength standards mean? A beginner lifter can perform the movement correctly and has practiced it for at least a month.
A novice lifter has trained regularly in the technique for at least six months. An intermediate lifter has trained regularly in the technique for at least two years. You can do cable flyes standing up without the risk of having the weight fall on your shoulder joint and causing a serious tear in the rotator cuff or worse.
Beyond the safety aspect, cable flyes are a better workout for your shoulder, deltoids, triceps, and pecs anyway. All of this adds up to a chest exercise that will increase the range of motion in your shoulder joint and promote hypertrophy in your pecs.
Dumbbell flyes are a great way to target some muscles that are frequently left out of full-body workouts. They can also improve the range of motion of the shoulder joint, which is left out of popular pec exercises like push-ups.
Safety should be the main concern when you perform any kind of chest fly. Always bring a spotter who can help you in case of muscle failure.
If at all possible, do cable flyes for a much better workout and significantly lower risk of muscle groups around the shoulder joint. What Is a Dumbbell Fly? Chest Flies Are Limited Dumbbell flyes are meant to activate the pectoralis major muscles and they do a great job of that, but for all the risk they put on the shoulder joint, they only work the pecs and the anterior deltoids to a certain extent.
Dumbbell Flyes Use Less Weight Far from being a recommendation, your body physically cannot handle as much weight in the range of motion the dumbbell flye is meant to target. How to Avoid Dumbbell Flye Injuries For all this risk, chest flies are still a great targeting exercise for your pecs, two of the most visible muscles in the upper body. Chest Flies Without a Flat Bench All that risk of hyperextension in a dumbbell fly is because there is nothing to support your arms in case the weight becomes overwhelming or you experience muscle failure.
Listen to Your Body One way dumbbell flyes done in the incorrect form keep surviving to cause serious and long-lasting injury to people is because there are some people who just have a greater range of motion in their shoulder joints.
Conclusion: Dumbbell flyes are a great way to target some muscles that are frequently left out of full-body workouts.
That can help you to get the full range of motion from the move without overextending. Extending too far may lead to an injury. Scapular retraction exercises may help improve posture and help you gain strength in the shoulder region. Performing chest dumbbell flies a few times a week may help open up the chest and shoulder region and help with shoulder retraction.
You can also increase the weight as you become more advanced. As you progress with the dumbbell chest fly exercise, try to increase the weight of the dumbbells you use each week or every other week. You can try lifting two to three more pounds each week. Alternatively, you can try performing a dumbbell chest fly on an exercise ball for an extra challenge.
Eventually, you may want to move on to using a cable pull machine or performing bench presses at the gym. If possible, have a certified personal trainer spot you and teach you how to correctly perform these exercises. Using correct form can help you get the most out of the move, and it may also help prevent injury. Talk to your doctor before performing this move if you have a back, shoulder, or arm injury. Your doctor may recommend variations or suggest avoiding this move.
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