Flying while lying on a horizontal bench. Dumbbell flyes lying on a horizontal bench
is the most popular isolation exercise for chest training. It is performed even during strength training and it is worth noting that if you want to pump up your chest, then this exercise will not be out of place in your training program. But it is also worth considering that this is a formative exercise that should be used either to work on the quality of the muscles, or to improve the lagging part.
At the same time, dumbbell flyes are a more technically complex exercise than a pullover, so if you just want to stretch your pectoral muscles after a heavy bench press, then it’s better to use a pullover. The only people for whom this exercise is indispensable are girls. Dumbbell flyes stretch the outer pectoral muscles, which lifts the chest and makes it firmer.
Work of muscles and joints
It was already mentioned above that dumbbell flyes are a technically complex exercise that loads the outer part of the pectoral muscles. The difficulty lies in maintaining the load in the pectoral muscles without injuring the joints. Therefore, with the correct technique for performing the exercise, the joints are safe, but if it is violated, injuries are possible.
On the other hand, dumbbell flyes can be performed with an emphasis on different areas of the pectoral muscles, although, by and large, everything will come down to the load on the outer part of the pecs, the bottom and middle, which is the most difficult to load. As for the elbow joint, removing the load from it is not so difficult.
Dumbbell flyes - diagram
1) Lie down on the bench, first raising the seat to make it easier for you to fix the pelvis, and the back at 20°, which will allow you to better pump your chest.
2) It is best to rest your feet on some kind of pallet or hill; this will provide stability, which will not force you to be distracted by coordinating the position of your body, and you will be able to fully concentrate on performing dumbbell flyes.
3) Raise the dumbbells above you, bending your elbows slightly so you can feel the weight of the dumbbell resting on your triceps. At the same time, the palms look at each other.
4) Without moving your arms, their position is static, begin to spread them to the sides, while turning your hands away from you, so that at the end point, the angle between the arm and the pectoral muscles is 90°.
5) Without pausing in the peak muscle contraction, bring your arms back together without the dumbbells touching each other so that the distance between them is about 5-10cm.
Dumbbell Flyes - Notes
1) Bent elbows help relieve stress from the elbow joints, so you should not straighten them during any phase of the dumbbell raise.
2) You should inhale deeply when you spread your arms, and exhale powerfully when you bring them back to the starting position.
3) The head should not be lifted from the bench and look to the sides, at your hands, the head looks only forward, in this case it is the ceiling.
4) When moving the dumbbells to the sides, you should control them and not swing them; if you try to lift the larger ones due to inertia, you will never pump up your pecs and injure your elbows.
5) Dumbbell raises, in general. It does not involve the use of large working weights; the exercise should be done slowly, under control, in a large number of repetitions, trying to stretch and feel the muscles.
Anatomy
The pectoral muscles, in general, are not divided into sections and their division into the upper, middle, lower and outer sections of the pectoral muscles is conditional. However, the dumbbell fly allows you to better focus the load on these areas of the pectoral muscles, which forms a wide chest, and also allows you to lift it up a little. The latter is especially important for girls, but it is also necessary for guys if genetically the lower breast is much more developed than the upper one.
The elbow joint is in an awkward position, in fact, like the shoulder girdle, but dumbbell raises do not involve the use of large training weights, so it is difficult to injure the shoulders. As for the elbows, they are easier to injure, so the athlete should keep them bent, then the load will go to the triceps, which will avoid injuries.
There are a number of exercises that athletes pay special attention to. In the program of each bodybuilder, the first positions are occupied by different types of bench presses and dumbbell flyes. If the first 2 are considered and pump up all the muscles, the latter involves only the shoulder and elbow joints and fully loads the pectoral muscles.
Lifting dumbbells lying to the sides with maximum amplitude and at the same pace ensures deep development of the pectoral muscles and separation. Eventually:
- a large muscle layer receives the load;
- the torso becomes convex and voluminous;
- lung capacity increases;
- due to deep movements the spine is stretched;
- an even posture is formed.
Raising dumbbells on a horizontal bench is equally effective for chest development. In the first case the hands perform the function of a lever and move along a given trajectory. This will strengthen the outer sides and middle of the torso. In the second, with the help of flexible cables you can select the desired angle and thoroughly pump the upper section. Perform hand raises while lying on a bench and block at the end of the chest training program.
Raising arms lying at an angle of 30° on an inclined bench: technique
Function of synergists When doing the fly lying down, it is performed by the front head of the deltas and a short bunch of biceps. The role of stabilizers is:, biceps and triceps fascicles, wrist flexors.
- Install the backrest and sit on the edge of the support. For variety, change the incline angles during each workout. from 20° to 40°.
- Take the shells and place them vertically on your knees.
- Lean back, lift your knees and grab the dumbbells.
- Move your feet to the edge of the bench. With this body position, it will be possible to avoid unnecessary arching in the lower back, which redistributes the focused load from the torso and distorts the result.
- Raise your arms vertically and check their location. Important so that they are located in line with the shoulders and are bent at the elbows.
- Tighten your core and move the dumbbells in opposite directions, making sure not to cross the line where a pleasant stretch turns into discomfort.
Make smooth movements with your hands and bring them to touch. To enhance the effect, make an effort at the last moment.
How to do dumbbell flyes on a horizontal bench
- Lower your backrest. Place dumbbells nearby for warming up and working out.
- Lie on the surface, place a towel under the back of your head.
- Inhale as you extend your arms and exhale as you connect.
- Spread the projectiles with your elbows facing down.
- As you exhale, bring your arms together at the top, feeling a stretch in your chest.
After each set, stand up and walk for 50 seconds.
What to pay attention to when working on a bench
On the position of the brushes. In the classic version, the fingers are always turned inward and towards each other. For optimal results, use supination and pronation. Spread the projectiles so that at the bottom they are located symmetrically, and at the top, using wrist turns, they form an even line. When supinating, change the position: at the top point, keep them parallel, when raising your arms at the bottom, form a straight line.
How to avoid common mistakes and do the wiring correctly
- Don't be tempted connect the shoulder blades— flattening the dumbbells while lying down implies the reverse movement. They need to be stretched, the torso stuck out, the upper body fixed in this position and held throughout the entire set.
- Don't lift heavy weights. Under the weight, the elbows involuntarily bend, and the emphasis of the load shifts. The exercise also eliminates cheating. Although it allows you to significantly increase the point load, the effect of the exercise is zero.
- Do not strive for extreme muscle stretching. After crossing the horizontal line of the shoulders, the focus shifts to the shoulder joints, and the pectoral muscles do not receive the proper tension.
- Follow bend angle of elbow joints. Bringing your arms together with dumbbells while lying down with your arms straight leads to abrasion of the cartilage tissue.
How much to breastfeed
For 2 warm-up sets men choose 7 kg shells, women 3 kg each. Follow 12-15 repetitions horizontal bringing of hands. Then take a weight that is 2x or more, but which will not distort the technique. For the masses guys commit 8x3 - 4, for drying The first digit is multiplied by 2. For girls enough 10x3 with moderate weight. If you need to perform 3 placements at different angles, limit yourself to 3 sets.
Options for crossover wiring exercises
The principle is similar. By varying the inclination of the torso, adjust the focus of the load. The deeper the deflection, the more actively the upper zone works. When you move your torso forward and bend your pelvis at an angle of 70°, the emphasis shifts to the center and up. The best option– 45°.
- Using the muscles of your chest, triceps and biceps, bring your arms in front of you without pressing them to your body.
- At the climax, hold for 2 seconds.
- As you inhale, separate them again.
Man perform 12-15 doubles in 4-5 approaches, girls 1 set less.
See how to do lying dumbbell flyes correctly in video format:
Dumbbell flyes lying on a bench are an exercise without which you won’t be able to create a chest “like Schwartz’s.” Paired with the barbell press, this assistance movement teaches your pecs to work properly, stretches them to prepare them for growth, and pumps up lagging areas.
How to do dumbbell flyes correctly while lying on a horizontal and inclined bench - “Soviet Sport” figured out.
WHAT MUSCLES WORK WHEN DUMBBELL RAISES OUT TO THE SIDE?
Flying dumbbells while lying on a bench forces the pectoralis major muscle to work specifically - it is this muscle that forms a beautiful chest and gives volume. In addition, in parallel, the dumbbell fly loads the biceps and triceps, gives a load to the anterior deltoids and the serratus anterior muscle (it is located on the lateral surface of the chest near the upper ribs).
Dumbbell lateral raises are an isolated exercise that only works the shoulder joint. Heavy weights are not for this exercise. Its value lies elsewhere: the wiring helps the target muscles work correctly. It allows you to feel the stretching and contraction of the pectoral muscles. After a heavy basic bench press, dumbbell flyes maximally stimulate the pectoral muscles to grow.
HOW TO CORRECTLY DO DUMBBELL lateral raises
Sit on a bench, lift and place dumbbells on your knees. Lie down on a bench, use your knees to help yourself throw the dumbbells up in front of you - onto your outstretched arms. The dumbbells touch each other and are located above the chest. This is the starting position.
Begin to spread your arms out to the sides, slightly bending your elbows. Extend your arms until they are approximately parallel to the floor. Hold this position for a second, and then, using tension in your pectoral muscles, bring your arms together with the dumbbells in front of you again. You have completed one repetition of dumbbell lateral raises.
The correct technique for lying dumbbell raises can be seen in this training video.
MISTAKES WHEN RAISING DUMBBELLS TO THE LYING SIDE
No warm-up. If you do dumbbell flyes lying down without warming up, this can lead to stretching and tearing of the pectoral muscles. Another common injury is inflammation of the shoulder joint. Without warming up, the joint is not elastic enough and is not ready for work. Before working sets, perform 1-2 sets with light weights - about 20 reps each.
Bringing dumbbells together with arm muscles. You need to squeeze the dumbbells by tensing your pectoral muscles, not your arms. Try to focus as much as possible on their work. Tighten your pecs before you begin curling the dumbbells. Tighten them again when the dumbbells are already pressed together.
Wrong trajectory. A common mistake is that the arms with dumbbells are lowered down as if doing a bench press, and not spread out to the sides. Avoid this. The hands should diverge to the sides, and then converge along the same trajectory - it resembles a semicircle. Otherwise, you will turn the dumbbell fly into something like a bench press: the effect of the exercise will be lost.
DUMBBELL FLIES LYING ON AN INCENTED BENCH
Dumbbell flyes can be done while lying on an incline bench. If you place the bench in such a way that your head is higher than your legs, the load from the exercise shifts to the upper part of the pectoral muscles. If your legs are higher than your head on the bench, the lower chest is more involved in the work.
You can watch the correct technique for raising dumbbells on an incline bench in this training video
Alternate exercises in your program if you want to “tighten” lagging muscles and give them a more voluminous shape. By the way, the emphasis on developing the lower chest can be done when performing classic dumbbell flyes on a flat bench. To do this, at the moment of extension, turn your wrists with your little fingers towards the floor. You will feel an additional contraction in your lower chest.
DUMBBELL ROUTES IN THE TRAINING PROGRAM
Arnold Schwarzenegger performed dumbbell flyes in every chest workout. He did it after heavy bench presses and considered it the best isolated exercise for the pectoral muscles.
Do the wiring in 3-4 working approaches. The optimal rep range is 12-15. From time to time, surprise your muscles by alternating exercises: do isolated ones for the chest at the beginning, and do basic exercises at the end of the workout. Changing the sequence stimulates your muscle growth.
Attention! Before starting training, consult your doctor!
Dumbbell flyes lying on a horizontal or vertical bench increase not only the muscles, but also the volume of the lungs. You can, and also stretch and pump up your wrists and...
The main benefits of this exercise include:
1. Formation of correct posture.
2. A good stretch for the back.
3. It's easy to do.
4. Training several muscle groups at once (triceps, biceps, deltoids, pectorals).
5. Chest stretching.
6. Development of chest width.
Execution technique
So, let's discuss the execution technique, and also talk about how to properly do dumbbell flyes while lying down. To do this you need:
1. Holding a dumbbell in your hands, sit on a bench and then lie down.
2. Starting position - lying on a bench, arms above your chest, elbows slightly bent, palms facing each other, legs bent and firmly on the floor.
3. As you inhale, spread your arms out to the sides until they are level with your chest and parallel to the floor.
4. Hold for a few seconds and, as you exhale, bring your arms back to the starting position.
Basic errors during execution
Now, having understood the implementation, it’s worth talking about the main errors.
One of the main ones is haste.
You don’t have to try to be the fastest; on the contrary, it’s better to do it slowly, so that you can feel how your pecs tense and relax. Going too fast can cause injury.
The second mistake is insufficient arm extension.
This means that the arms stop too high, and because of this, all the muscles are not worked, and some remain completely uninvolved in the training. Hands should be exactly at body level, not higher, but not lower.
Digression from the topic: if you are a beautiful girl and want to have beautiful and toned breasts, we recommend studying this.
The third mistake is straight elbows.
In general, you will not be able to keep your arms straight throughout the entire execution. If you can still straighten your elbows, then this means that the weight you have chosen is insufficient. In general, straight arms can lead to dislocations and even fractures. Here are the most basic mistakes made by novice athletes.
Also watch the video, which shows the main mistakes that are made when performing lying dumbbell flyes:
The best exercises for chest muscles
Let's summarize:
1. We do everything slowly.
2. We spread our arms all the way so that they are at chest level.
3. Choosing the right weight.
4. We don’t straighten our arms.
Execution options
Above we described the classic version of the fly while lying on a horizontal bench. However, there are two other options: on a vertical (incline) bench and with a reverse incline.
1. The incline bench option is used to shift the load to the right part of the chest and work it out.