Where is the best place to exercise the chest muscles with dumbbell fly exercise?

　　Does anyone know where to do dumbbell fly exercises? It is possible to do dumbbell flyes well exercise It affects the chest muscles, and different dumbbell fly poses target different parts of the chest muscles. So which types of dumbbell fly poses are helpful for chest muscle exercise? Let’s study seriously with the editor below!

　　Where to do dumbbell fly exercise

　　Planks and incline dumbbell flyes are the best exercises for developing 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. Starting position: Relax your body and lie flat on a narrow bench, with your feet firmly on the ground to ensure free movement of your shoulders. Hold dumbbells and straighten your arms upwards, keeping your arms slightly bent. Inhale, open your arms and slide down smoothly so that your elbows are at shoulder height. While exhaling, press the dumbbells back to the starting position and find the feeling of hugging the bucket.

　　When using dumbbell flyes to exercise your chest muscles, you should pay attention to several details. First of all, during the exercise, the exerciser's mind should be focused on the exertion of the chest. And the entire movement process should be smooth, don't be fast and slow, and slowly learn to maintain control of the dumbbells. In addition, the weight should not be too heavy when practicing. The weight of the dumbbell is important, and you must ensure the coordination of the movements.

　　Types of dumbbell flyes

　　1. Lying dumbbell fly

　　1. Preparation: Lie on your back on a narrow bench (20 to 25 cm wide), hold bells in both hands, palms facing each other. Keep your upper back close to the stool, keep your spine physiologically curved, and tighten your core!

　　2. Lowering: When lowering the dumbbell while lying on your back, focus on the chest seam. Use the tension of the chest muscles to control the lowering of the dumbbell slowly. At the same time, fully inhale and lift the chest to the full extent.

　　3. Contraction: When lifting, rely on the contraction of the chest muscles to drive the arms upward until the dumbbells touch each other. This can avoid excessive participation of the shoulders and back.

　　4. Concentrate your mind: Focus on the chest muscles and feel the chest muscles being stretched and contracted. In order to make the movement more accurate, you can imagine holding a big pillar. While doing this, keep saying "Hold it!" Hold it! ”

　　2. Incline dumbbell fly

　　Lie on your back on an incline bench (20 to 25 cm wide), holding bells in both hands, palms facing each other. Keep your upper back close to the stool, keep your spine physiologically curved, and tighten your core!

　　Lowering: When lowering the dumbbells for the incline dumbbell fly, you should focus on the upper chest seam, rely on the tension of the pectoral muscle fibers to control the lowering of the dumbbells, and actively inhale and lift the chest.

　　Contraction: When lifting up, you need to rely on the contraction of the chest muscles to drive the arms upwards. Focus on the chest muscles and feel the chest muscles being stretched and contracted. In order to make the movement more accurate, you can imagine holding a big pillar. When doing this movement, keep saying "Hold it!" Hold it! ”

　　Angle of the arm: The angle between the forearm and the upper arm is about 135 degrees. (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)

　　3. Incline dumbbell fly

　　Preparation: Hold two dumbbells above your chest, keeping your arms slightly bent and your elbows pointed to the sides.

　　Essentials of the decline dumbbell fly movement: Make a circular motion with your forearms (feeling like a tree) until both elbows reach the height of the bench cushion. Don't let the dumbbells bump together.

　　Action description: The incline dumbbell fly can make it easier to concentrate the force on the lower edge of the chest. (Reference website: Fitness bar)