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Find out here everything about Dumbbell fly on a decline bench.
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In this article we are going to show you how to make Dumbbell fly on a decline bench:
Lying on a declined bench, dumbbells above shoulders with arms extended with a slight elbow flex, we open and close laterally.
Step by step
1-Lying on the bench
2-Elevated arms with DBs, hands above shoulders and palms facing each other.
3-With slightly flexed elbows, lower arms to the sides.
4-Elevate arms to starting position
Straight spine. Fluid movement without blocking elbows
Arch the back too much
Arms are slightly flexed and must take weights above shoulders. When lowering, elbows must not surpass shoulders.
Lie on a declined bench with feet anchored to avoid sliding, take dumbbells with hands facing each other above shoulders forming a straight line with dumbbells-elbow-shoulder. Lower arms sideways without surpassing elbows. Raise in a slow and coordinated manner.
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.
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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