Dumbbell Flyes
Dumbbell Flyes
Dumbbell Flyes
A flyes exercise is the one that requires you to carry weight from an open arms position to inside or rather front of the chest position. The dumbbell flyes therefore require that you lift a pair of dumbbells from the open-arms position to the front-of-chest position while the torso is lying flat on the bench. The dumbbell flyes are among the very best chest workout exercises available. Just as you perform the bench press, the dumbbell flyes can also be performed with the bench at various incline angles. Varying the angles helps emphasis the load on particular parts of your chest.
As with all weight exercises, you should start the training session with stretching exercises followed by a brief warm up session. The stretches help elongate docile, stout and compact muscle fibers in a way that builds flexibility, agility and elasticity in them. This is very vital in preventing training injuries. The warm up on its part helps pump blood into the target muscles, thereby making it possible to lift maximal weights.
It is important that you lift the weight gradually. The lift constitutes the concentric phase of the training and it ought to last for at least two seconds. The eccentric phase, when the weight is being lowered, should also be gradual and deliberate. Don’t allow the weight to drive your arms back. Rather, take at least three seconds on the descent, allowing the maximal impact of the load to be placed on the target muscles. Again, it is important that you don’t lock the elbows when the weight reaches the top position, otherwise you will put too much tension on the elbows. Just maintain a slight bend of the arms before you bring the weights out.
Start the dumbbell flyes by lying flat on the training bench. Ensure that the bench is adjusted to the desired angle. Stretch out your arms straight and then hold the pair of dumbbells with both hands. The arms should be at 90 degrees angle with your torso, stretching to the sides. Remember to maintain a slight bend in the elbows. When you are stable and in complete consciousness, put the legs firm on the floor. You are now ready to lift the weights off the floor. The weights should not touch the floor again before the set is done.
Now move both dumbbells from the floor gradually, until they are straight out over the chest. The complete movement should form a perfect semi-circular arc. The lowering of the weights should also assume the same path, being gradual and deliberate as already noted. Emphasize on the load, focused squarely on the chest muscles.
On the descent, lower both weights simultaneously, back to the initial position, but don’t place the weights on the floor. Begin the second repetition immediately, and so on and so on, until the reps for each set are performed. Good form is a must in all resistance training, so maintain the posture, don’t heave and or contort.
By Dane C. Fletcher
Article Source: ezinearticles.com
Tags: Dumbbell Flyes, Dumbbell Flyes Technique, Flat Dumbbell Flyes, One Arm Dumbbell Rows, Reverse Dumbbell Flyes
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