The dumbbell fly exercise is a great way to firm up those chest muscles. Age and gravity can wreak havoc on the body and your shape. Resistant training is one effective way to preserve muscle and strength. This type of exercise can combat the effects of growing older and weaker.
Step 1. Grab a pair of dumbbells and lie on a flat exercise bench. (You can also lay on an exercise stability ball which will recruit more stabilizing muscles, thus increasing the intensity of your workout.) Keep your feet on the floor for better balance and keep your low back on the bench during the exercise move.
Step 2. Hold the dumbbells at arm’s length above your head with your palms facing each other.
Step 3. Now lower the dumbbells as far as possible on the sides, bending your elbows slightly. Avoid going below the plane of your body as this may cause extra stress on your shoulder joint and could cause injury.
Step 4. Bring your arms / dumbbells back to the starting position squeezing the chest as in a bear hug. Repeat this move 8-12 times for 2-3 sets.
Things to remember: Breathe out when you bring your arms back to the starting position. Make sure you pick a weight that you are able to control.
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