What Muscles Do Dumbbell Flies Strengthen?

The pinhead fly is an isolation exercise for the chest. It only involves movement at the shoulder joint, your elbows continue to be fixed. This workout isolates the chest muscles and lowers the participation of your triceps. You can adjust the angle of the workout to work different areas of your chest.

Execution

You’ve to do the pinhead fly workout in a lying position. You can not do this exercise standing due to the fact that gravity isn’t working versus you in this position to offer resistance. Hold your arms out to your sides, your elbows somewhat bent and your palms dealing with the ceiling. Lock your elbows in this position. Pull your arms together in a semi-circle till your hands nearly touch.

Function

The fly workout isolates the chest muscles. Unlike a pushing movement, you don’t move your elbows during a fly, which decreases the involvement of your triceps muscles. The fly targets both heads of the pectoralis major and the anterior deltoid, your front shoulder muscle. Numerous other muscles activate during the fly workout. Your arms and triceps muscles engage isometrically– without motion– to stabilize your arms.

Adjustments

Change the incline of the bench to stress various areas of your chest. The pectoralis significant has two heads: clavicular and sternal. The clavicular head is smaller sized and sits above the much larger sternal head, which is the most visible chest muscle. Incline the weight bench to target the clavicular head or decrease the bench to target the sternal head. Don’t incline the bench expensive, if you begin to feel the tension more in your shoulders, lower the incline somewhat.

Considerations

Your lower arm muscles trigger throughout the fly exercise to maintain a neutral wrist position. Don’t curl your wrists, keep them straight throughout the movement. If you move your elbows, you’ll turn this exercise into a pushing movement. Lock your elbows in a slight bend and keep this position. To boost the chest muscles, select a weight that permits you to complete 5 to 8 repeatings with good type. If you can easily do 10 to 12 repetitions, enhance the weight.