TBH, the chest fly , seems like a total bro move. You've probably seen a super-muscly dude lying back on a bench, grunting his heart out to get those dumbbells back up over his chest.fitness routine-bro or otherwise. Here's why, and how to do it correctly.
. ICYDK, scapular retraction basically means the ability to pinch your shoulder blades together-an action that's super important for combating poor posture from sitting hunched over a desk or cell phone all day. It mainly works the chest and shoulders, and a touch of triceps and stabilizing muscles in the shoulder, he says. Meaning, at the very least, it'll make push-ups a lot easier. A word of warning, though: "People often try to go too fast with this movement and risk injury and not working the proper muscles," says Thurman.
The easiest way to scale up or down is to increase or decrease the weight you're using. Remember: You know you're using the right amount of weight if the last few reps are difficult to complete. You can also alter your hand position to stimulate different areas in your chest, says Thurman. Or add an extra core challenge by performing dumbbell chest flys on a stability ball or Bosu ball, or using a cable machine instead.
I'm good ;)
It’s… chest flies? Huh.
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