Dumbbell One of the most popular chest exercises at Fly Bird Gym!

It is an isolated single-joint movement. Compared with compound movements such as the bench press, it not only does not involve the triceps of the arms, but also has a very large range of motion, which can help your entire chest muscles become stronger. shrink! Especially during the eccentric phase, you will feel your chest muscles being slowly stretched!

In the dumbbell fly, slightly changing the focus will be different, for better stimulation On the upper side of our chest muscles, many people choose to perform movements at an incline angle!

But besides changing the body angle, is there any way to better train the upper chest muscles?

Today I’m going to introduce you to a great dumbbell fly variation!

The action demonstration is as follows:

1. Choose a pair of slightly lighter dumbbells or kettlebells, hold the kettlebells with an underhand grip, and then straighten your arms to keep them stable

2. Slowly lower the kettlebell to both sides of your body, and slowly bend your elbows. During the lowering process, you will feel your chest muscles being slowly stretched, maintain tension

Start! Draw the kettlebell upwards with your chest muscles, bring your arms closer together at the top of the movement, hold for a second, and then slowly lower it! >

This is a great variation of the dumbbell chest clamp. Compared with the traditional dumbbell chest clamp, this action can stimulate the upper side of your chest muscles better!

The traditional dumbbell chest clamp! Dumbbell chest clamping is mainly a horizontal adduction movement of the shoulder joint: it can better train your entire pectoralis major muscle;

This variation is a shoulder joint flexion