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 using only dumbbells.
Exercise
Floor Fly's
On the ground
Type: Unilateral
Rest: 150s
Equipment: Kurzhantel
Tutorial
1
Pick up one dumbbell at a time. Lie on the floor or a raised surface and angle your feet.
2
Stretch your arms out to the side so that there is a 90° angle between your arms and upper body. Your upper arms should rest on the floor and your elbow joints should be slightly bent. Your palms should be facing upwards.
3
Raise the dumbbells powerfully and in a controlled manner towards the middle until the dumbbells are above your chest. The angle between your upper and lower arms remains the same throughout the exercise. Breathe out
4
Lower the dumbbells in a controlled manner until they are back in the starting position (spread 90° from the upper body). Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
When lifting the dumbbells, imagine that you are bringing your elbows together. 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.
TIP: Lie with your upper body on an elevation (bench, box) as this increases the range of motion.
Muscle groups
Primary
Chest
Secondary
—
Tertiary
—
Equipment
Dumbbell
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