One of the best isolated exercises for training the muscles of the chest - reduction and breeding of dumbbells lying down Used by athletes as an auxiliary exercise for chest development.
Content
Scope of use and Benefits
This exercise is common in many areas, namely in fitness, bodybuilding, powerlifting. Often used as an additional chest workout after the bench press. This is such a utility room for increasing the width of the chest.
Working muscles
Allows you to effectively pump large chest with an emphasis on the middle.
Assistants are the anterior and middle bundles of the deltoid muscle.
The use of movement in training is also possible for those athletes who want to strengthen the chest without increasing the mass and strength of the chest. At the same time, get a beautiful relief.
Technique chest fly dumbbell
To get the result, you need to follow a competent execution technique, it is as follows:
- Take a lying position on a horizontal bench, you need to firmly press your shoulders, head, buttocks.
- Align your back, shoulder blades need to be brought together, feet should be placed shoulder-width apart and focus on the floor.
- Pick up a sports equipment, raise above the chest. The dumbbells should barely touch each other, and the arms should be slightly bent at the elbows.
- When the dumbbells are lowered to shoulder level, it is worth straining the pectorals strongly, changing the direction of movement and performing the reduction of the dumbbells over the chest. The most difficult part of the climb is over. It's time to breathe.
- We make a short pause and additionally strain the pectoral muscles.
- Perform the intended number of repetitions.
At the end of the approach, it is advisable to take a sitting position, put sports equipment at the edge of the bench on the floor and give yourself a break for at least a minute.
It will not be superfluous to walk in between sets, do swings and shake your hands. This will improve blood circulation in the muscles.
Such a life hack:
Usually lifters take the working weight with "reserve" and keep the arms half bent, you can do the same. However, when it becomes easier for you, do not rush to increase the weight, but simply straighten your arms more. This makes it much more difficult to do.
It is recommended to carry out wiring on a bench with different angles of inclination, so it will be possible to divide the load on the pectoral muscle.
Stretching the chest can be obtained in the negative phase of the movement, lowering the dumbbells low, but without fanaticism.
Variants of mixing and breeding with dumbbells:
The option of breeding dumbbells on an inclined bench with your head up - the main load falls on the upper region of the pectoral muscles.
Breeding option on a bench with a negative angle of inclination (head down) - the main load goes to the lower region of the chest
.
Mistakes
If the technique is violated, it is often due to an incorrect interpretation of the meaning of the exercise.
Here are some common breeding mistakes:
- Strong bending of the arms, resulting in a half press;
- Completely straight arms (although this is permissible, but with caution) Excessive load falls on the elbows;
- Elbows do not look at the floor;
- Incorrect position of the lower back and back;
- Separation of the feet from the floor;
- Excessively low lowering of dumbbells at the lowest point;
Question answer about wiring with dumbbells
What is developing?
As for the biomechanics of the exercise, the pectoralis major and minor work the most here. The first has a triangular shape, is woven into the shoulder, but the second is placed directly under the large one. It has a stabilizer function.
And the serratus anterior muscle, which lies next to the armpit, is also included in the muscles of the chest. This muscle has 9 peculiar "teeth" that are attached to the upper ribs. A similar role is to retract and bring the shoulder blades closer. That's what pumps this exercise.
How to do it right?
Slowly and under control, slightly bent arms with dumbbells are brought above ourselves.
It is not recommended to use overly heavy dumbbells. Strongly bend your arms when performing..
Conclusions
The lying side raise is an excellent strength exercise for chest development. Do it in your workouts.
However, you need to understand that if the ultimate goal of the set is the masses, then in addition to wiring, it is also necessary to perform exercises such as bench press in various versions (do it initially), push-ups from the floor or from the bars. And you can complete a productive chest workout with a pullover. It is allowed to do after breeding.
Useful links
https://www.youtube.com/shorts/XRajDdka4BU
