やり方
Lie on a flat bench holding the dumbbells above your chest, palms facing each other.
Bend your elbows slightly and keep that angle fixed through the whole movement.
Open your arms in a wide arc, lowering the dumbbells to about chest level.
Stop when you feel a strong stretch across your chest.
Squeeze your chest to bring the dumbbells back up along the same arc.
コツ
- 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.
よくある間違い
- 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.
Chest Fly (Dumbbell) を Bulky で記録
ルーティンに追加して、すべてのセットを記録し、進捗を確認しましょう。Web 版は今日から無料 — iOS・Android アプリは近日公開。