قالب وردپرس درنا توس
Home / Fitness Tips / The painless chest exercise for your training needs

The painless chest exercise for your training needs




  Dumbbell fly "title =" Dumbbell fly "/>



<div class= Steve Smith / M + F Magazine

We have little doubt that you've previously flown a set (or a hundred) dumbbells and probably heard about the floor press as well. Both are basic breast movements. The former is designed to stretch the muscle fibers and relieve the chest muscles, while the latter restricts the freedom of movement, so you can use heavier weight combine the movements to obtain a unique variation of the fly ̵

1; the one-armed ground fly .

You can better concentrate on one side of your chest by making the fly one-sided. and lying on the floor you can use a heavier bell for greater muscle overload. (In addition, your shoulder joint will be spared, as you can not extend the joint beyond the 90-degree mark, which can be dangerous.)

Try to use low weight before training to warm up. Rise your shoulders and your chest, or complete your training session with four sets of 10 reps to complete your chest.

How to fly the one-armed ground chest Feet on the ground, holding a dumbbell in one hand, the other arm outstretched.
  • Stretch the loaded arm over your chest and then lower it like a dumbbell. For each repetition, touch the bottom with the back of your upper arm without leaving it on the bottom.
  • Bend your elbow slightly and keep the movement slow and controlled while you lift the dumbbell upwards until it is directly above your shoulder, arm straight.
  • No

    Source link