Dumbbell One of the most popular chest muscle exercises at Flying Bird Gym! Because it is an isolation movement, compared to compound movements such as bench press, it is easier to find the feeling of exerting force on the chest muscles! A great choice for newbies!
At the same time, dumbbell flyes have a very large range of motion and can help your entire chest muscles contract powerfully! Especially during the eccentric phase, you will feel your chest muscles being slowly stretched!
Although it is easy to master, there are some small details and tips that if not mastered well, can easily lead to low exercise results and even risk of injury!
One of the key points is the angle of the elbow joint!
1. The angle is too large (close to straightening the arm)
When the angle is too large or even close to straightening the elbow joint, due to resistance The moment arm (the horizontal distance from the dumbbell to the shoulder joint) increases, causing the moment to become larger.
However, the pressure on the elbow and shoulder joints will increase a lot. Therefore, generally we do not use this training method.
2. The angle is too small
When our angle is too small (such as when the elbow joint is 90°) our moment arm will be reduced a lot, that is The training effect will be smaller. Moreover, this situation can easily cause us to use the flying bird as a dumbbell bench press during training.
So: The elbow joint angle we choose when doing flying birds is generally betweenAround 130°. (If the angle is too small, the moment arm will be reduced a lot, which is not conducive to muscle stimulation; if the angle is too large, the pressure on the elbow joint and shoulder joint will be great)
At the same time, we also need to stabilize the elbow joint: during the movement of the elbow joint It needs to be stable, and you must ensure that it does not change during the movement (especially during eccentric contraction). When squeezing the chest muscles in the concentric phase, you can keep the two big arms as close as possible!
Final Tip: The dumbbell fly is a single-joint movement, don’t try to turn it into a Hercules. Use the appropriate weight to feel the stretch and contraction of your chest muscles!
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