rzen
5bbe3f6ff0
Squat/lunge: Barbell Squat, Goblet Squat, Bodyweight Squat, Lunge. Bench station: Bench Press, Incline Bench Press, Dumbbell Bench Press, Dumbbell Fly (the fly authors the face-on camera for its frontal arc). Dumbbell rack: Dumbbell Row, Dumbbell Shoulder Press, Dumbbell Curl, Lateral Raise - first uses of the dumbbell prop. Bodyweight: Push-Up, Pull-Up, Crunch, Dip. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
39 lines
1.1 KiB
Markdown
39 lines
1.1 KiB
Markdown
# Dumbbell Fly
|
||
|
||
The chest isolation — arms sweep from wide open to over the chest in a
|
||
hugging arc, elbows softly fixed.
|
||
|
||
- **Category:** Main circuit
|
||
- **Type:** Free-weight chest fly (dumbbells)
|
||
- **Targets:** Chest, front delts
|
||
- **Prescription:** 3 × 10–15, light and controlled
|
||
|
||
## Setup
|
||
|
||
Lie on the flat bench with light dumbbells pressed over the chest, palms
|
||
facing each other, a slight fixed bend in the elbows.
|
||
|
||
## Execution
|
||
|
||
1. Open the arms in a wide arc until you feel a full chest stretch —
|
||
hands about level with the chest, never below the shoulders' comfort.
|
||
2. Keep the elbow angle unchanged the entire way.
|
||
3. Sweep back up as if hugging a barrel, squeezing the chest together.
|
||
|
||
## Cues
|
||
|
||
- It's an arc, not a press — the elbows never bend and extend.
|
||
- Go light; the stretch does the work, not the load.
|
||
- Stop the descent the moment the chest stretch peaks.
|
||
|
||
## Common Mistakes
|
||
|
||
- Bending the elbows on the way down and pressing back up.
|
||
- Dropping too deep and straining the shoulders.
|
||
- Using bench-press weights.
|
||
|
||
## Progression
|
||
|
||
Slow the lowering phase and pause in the stretch; the Pec Deck offers
|
||
the same motion with the path guided.
|