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Find out here everything about Lying fly on an incline bench.
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In this article we are going to show you how to make Lying fly on an incline bench:
Learn Lying fly on an incline bench just in 5 seconds: Video
Summarized explanation
Lying on an inclined bench between a doble low pulley, hold rings with stretched arms, raise rings in front of chest.
Step by step
1-Lie on a bench
2-Hold rings with elbows slightly flexed
3-Take arms on top of chest
4-Return in a controlled manner without surpassing shoulders
| Must Back totally leaning. Motionless wrists. Elbows slightly flexed |
Don´t Curve spine, separate back from bench |
Tips Flex elbows to avoid injuries |
Extended Explanation
Lie on an inclined bench leaning spine totally on the back and hold rings with palms facing down and with elbows slightly flexed. Take hands with extended arms up and place them on your chest. Undo movement controlling the descend and not surpassing the shoulder height.
Basic Muscles Explanation
In the flys, the main muscles involved are the major pectoralis in first place, and the anterior deltoids as a secondary muscle. The major pectoralis is a big muscle that covers the whole chest. It originates from the frontal margin of the collarbone and runs vertically along the chest or breastbone. The anterior deltoid is one of the three heads that are located in the shoulder. In this kind of exercise there is a great developmenet of the inside margin of the pectoralis which goes vertically in the middle of the chest.
Muscles & Joint Actions
When pulling extended arms to meet each other in front of the body from a cross position, as in Flys, arms move from the sides to the front of the body.The activation of the fibres of the major pectoral is done in a gradual manner, this means that when arms are extended the emphasis is done by the exterior pectoral (next to shoulders) and when arms join the emphasis is located on the fibres near the center of the chest.
Sport Uses
Flys are important for bodybuilders to develope the chest muscles. These muscles play an important role in actions that require to extend arms to the front or punching, as in boxing or martial arts. This type of movement is also used in raquet sports, and also the one-hand pitch in baseball.
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