< strong>Dumbbell Flying Bird: 3 three tips to make your chest muscles feel better!
In chest muscle training, the dumbbell fly is a classic movement. Because it is a single-joint movement, the strength of the chest muscles will be more obvious, so it is loved by many people!
However, although the dumbbell fly seems simple, it is actually very easy to make mistakes, especially for beginners. Many people often experience an obvious pulling sensation in their chest muscles when lowering the dumbbells, but when they close the dumbbells upwards Especially at the top of the movement, the tension in the chest muscles will disappear!
Why is this? Did you do anything wrong? How to correct it?
Let’s take a look at the 3 tips for doing a good dumbbell fly!
1. Stabilize the scapula
This is the most common tip in bench pressing. The position of the shoulder is particularly important! Many people will shrug (lift their scapula) and internally rotate their shoulders when performing movements! This will cause you to lose a lot of chest muscle tone.
When closing the dumbbells upwards, you have to remember that you are only raising your upper arms upwards, and it is best not to move your shoulder blades!
The suggestion here is to keep your shoulder blades slightly retracted and sink so that your upper back is pushing against the stool as much as possible! Your shoulders must be locked when opening and closing your hands
2. At the top of the movement, let the big arms get closer!
Many people cannot feel the squeezing sensation. The biggest reason is that the shoulder level is not sufficiently adducted and the resistance during the contraction phase is insufficient!
When closing, feel the two big arms trying to get closer at the top of the movement. This can help you increase the range of motion of shoulder adduction and make your pectoral muscle fibers shorten.
Big Bring the arm (humerus) closer together, which will help increase the range of shoulder adduction and at the same time squeeze your chest muscles better!
Third, change the top of the action to a reverse grip position!
This technique has a similar principle to technique 2. When closing the dumbbells upwards, you can try turning your palms in front of you. This will help your upper arms get closer!