INCLINED DUMBELL FLY
PRIMARY TARGET: CHEST
OTHER MUSCLES : SHOULDERS ,TRICEPS
1. Sit down on an inclined bench with dumbbells
on each hand, resting on your thighs and palms are facing each other.
2. Raise the dumbells up, just on the
chest and lie back on the inclined bench.
3. In this starting position, your arms are locked at a slight bend on your elbows in
order to prevent stress at the biceps tendon.
4. In this position, both the dumbells
are above your chest and just about to touch each other.
5. Now, slowly lower down your arms in a
wide circular arc fashion until your palms are facing the ceiling, from both
the sides while inhaling.
6. Feel the stretching in your shoulder and chest muscles
and Pause for a second in this position.
7. Slowly, return back to the starting
position, following the same arc, while exhaling.
8. Repeat as many times as recommended.
TIPS:
Ø
If dumbells are very heavy, then must
ensure a spotter person behind you (to avoid any accident).
Ø
To make this work out more effective
for different muscles of chest, adjust different inclination angles of the
inclined bench.
Ø
Changing the inclination angles, help you to
target different chest muscles, a little differently with every single degree
change.
Ø
The exercise must be done by the
movement of shoulders only.
Ø
Try to follow the same arc pattern
during all the reps.
Ø This exercise can also be performed with
cable attachments.
Ø For the sake of variation, you can do this
exercise with palms
facing forward.
Ø Make a full control on the dumbells
during the whole exercise.
Ø Pace, while doing the exercise must
be slow or medium.
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