Chest Fly (Dumbbell)
A chest isolation exercise performed lying on a flat bench. It works the chest through a wide arc with little help from the triceps.
Chest Fly (Dumbbell) कैसे करें
Pick up a pair of dumbbells you can control for Chest Fly (Dumbbell) and stand with feet shoulder-width apart.
Take a stable stance or seat, keeping your upper arms still so only the working joint moves.
Move the weight through a full range of motion, squeezing your chest at the peak.
Exhale on the effort, inhale as you lower slowly.
Do not swing your body or use momentum to lift the weight.
टिप्स
- Think of hugging a large tree rather than pressing the weights.
- Use lighter dumbbells than you would for a press.
- Keep your shoulder blades pulled back against the bench.
आम गलतियां
- Bending and straightening your elbows, which turns the fly into a press.
- Lowering the dumbbells far below the bench and overstretching your shoulders.
- Choosing weights so heavy that you lose control at the bottom.
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