Exercise The Right Way - The Flat Dumbbell Fly
by Rick
Mitchell
zone3
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.
ABOUT THE AUTHOR
Rick 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
Advice to learn more about the issues covered in this
article.
Build Muscle Related Articles:
 What Causes Muscle Growth?
Body Building for beginners
Protein or Carbohydrates?
8 Tips To Building Your Dream Body
Choosing The Right Bodybuilding Supplement
Is Your Muscle Building Potential Limited By Your Genes?
The Benefits of Protein Powders
The MYTH of Gaining Muscle Without Fat!
Tips to Help You Gain Weight
Abdominal Exercises For Beginning Bodybuilders
|
Go to Page: 