Fly's with dumbbells is an exercise to train the chest. It tends to train the inner chest. You don't even need a weight bench for this variation, but can perform the exercise with just dumbbells. With the one-armed version, you can concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Floor Fly's
Einarmig
Type: Unilateral
Rest: 150s
Equipment: Kurzhantel
Tutorial
1
Take a dumbbell in your left hand. Lie on the floor and flex your feet.
2
Stretch your arm out to the side so that there is a 90° angle between your arm and upper body. Your upper arm should be resting on the floor and your elbow joints should be slightly bent. Your palm should be facing upwards.
3
Raise the dumbbell powerfully and in a controlled manner towards the middle until the dumbbell is above your chest. The angle between your upper and lower arms remains the same throughout the exercise. Breathe out
4
Lower the dumbbell in a controlled manner until you are back in the starting position (spread 90° from the upper body). Inhale as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
Tip
When lifting the dumbbells, imagine that you are pushing with your elbow. The floor serves as a "safety net" to prevent excessive strain on the shoulder. It is not necessary to bring the dumbbells completely together as there is almost no resistance at the end of the movement.
Muscle groups
Primary
Chest
Secondary
—
Tertiary
—
Equipment
Dumbbell
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