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Purpose of Exercise: To develop the mass
of the pectorals. The function of the pectoral is basically
to pull the arms and shoulders inward across the body, and
this is exactly what you do using a bumbbell fly movement.
Execution:
Lie on a bench holding dumbbells at arm's length above you,
palms facing each other. Lower the weights out and down to
either side in a wide arc as far as you can. The palms should
remain facing each other throughout the movement. Bend the
arms slightly as you do the movement to reduce the stress
on the elbows. Bring the weights to a complete stop at a point
in line with the bench, your pectorals should be stretched
as much as possible. Then lift the dumbbells back up along
the same wide arc, as if giving someone a big bear hug or
trying to hold a barrel. When at the top squeeze the pectorals
together to finish the movement.
Insider's Tip: Do not press the weight,
let the pectorals bear the weight and bring them up.
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