Exercise The Right Way - The Flat Dumbbell Fly
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.
In this article we'll take a close look at the flat dumbbell fly.
MUSCLES TARGETED: pectoralis major
STARTING POSITION
Grasp two dumbbells using a closed grip.
Assume a supine position on a bench.
Press the dumbbells to an extended elbow, parallel arm position above the chest.
Rotate the dumbbells to a neutral grip.
Slightly flex the elbows and point them out to the sides.
This is the starting point for all repetitions.
DOWNWARD MOVEMENT
Allow the dumbbells to lower in a wide arc until they are level with the shoulders or chest.
Keep the dumbbell bars parallel to each other as the elbows move downward.
Keep the wrists rigid and the elbows held in a slightly flexed position.
Keep the dumbbells in line with the elbows and shoulders.
UPWARD MOVEMENT
Pull the dumbbells up toward each other in a wide arc back to the starting position.
Keep the wrists rigid and the elbows held in a slightly flexed position.
Keep the dumbbells in line with the elbows and shoulders.
Repeat or finish set. Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.
MORE RESOURCES:
Yoga controversy gaining attentionWatertownDailyTimes.com, United States - 7 hours agoBy LORI SHULL MASSENA — Debate over the high school's suspended classroom yoga program is putting the town on the map. The story has gained attention across ... |
Yoga Clinic for RunnersKBCI CBS 2, ID - 48 minutes agoBy Tara Mussulman Topic: Come find out how cross training with yoga can enhance your running and keep you running for life. Bio: Shannon Wells-Femenia, CMT, ... |
• Yoga can build a better runnerThe Post-Standard - Syracuse.com, NY - 5 hours agoIf you have still not signed on to the benefits of yoga as a runner, here are some reminders as to why you should jump on the wagon. ... |
Marcia Cross favours yogaTotally Fitness Health and Fitness news, UK - 4 hours agoDesperate Housewives star Marica Cross revealed that she is regularly practices yoga to keep her trim figure. The actress who plays Bree in the show said ... |
Yoga in class ties some in knotsChicago Tribune, United States - Oct 6, 2008Parents and religious leaders in upstate New York are up in arms over a public school district offering yoga instruction to students, claiming it violates ... |
Yoga for Golfers classes offeredChattanooga Times Free Press, TN - 12 hours agoSome golfers today are turning to yoga for both an edge in their game and for some relief from soreness the next day. ClearSpring Yoga on North Market ... |
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