Chest Fly (Dumbbell)

主要肌肉: 胸部
器械: 哑铃

概述

A chest isolation exercise performed lying on a flat bench. It works the chest through a wide arc with little help from the triceps.

动作要领

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.

要点提示

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.

常见错误

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.

相似动作

全部胸部动作

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