Among the exercises, the bent over fly is one of the very good movements. I believe some people still know about it. At the same time, there are many functions of the bent over fly, and no matter what kind of movement it is, there are particularities. So the bent over fly Some people still know how to use several kilograms of dumbbells. So, how many kilograms of dumbbells are best for bent over flyes? Let’s take a look below!
It is most suitable to use a few kilograms of dumbbells for the bent over fly
Based on past experience, how much weight does the dumbbell fly need? Generally, a beginner who weighs 120 pounds can only do this movement about 10 times with a dumbbell of about 15 pounds. People of different weights use different weights of dumbbells, and even doing different exercises requires readjusting the corresponding weight of the dumbbells.
The standards are as follows:
Height below 1.60 meters and weight within 60kg - 25kg combination; height below 1.70m and weight within 70kg - 30kg combination; height below 1.80m and weight within 80kg - 35kg combination; height below 1.90m and weight within 95kg -45 kg combination.
Recommendation: If your dumbbell fitness purpose is to build muscle, do relevant dumbbell movements of 8RM to 12RM every day, and do about 3 to 8 groups of each movement; if your dumbbell fitness purpose is to shape your body, do relevant dumbbell movements every day 15RM to 20RM, do 5-6 groups of each movement.
Standard movement of leaning over to fly
Starting position: Stand with your feet shoulder-width apart, palms of your hands facing each other. Target exercise areas: posterior deltoid and upper back muscles. Holding dumbbells, bend your upper body forward until it is parallel to the ground, and bend your legs slightly so that there is no tension in your lower back.
Action essentials: Hold the dumbbells in both hands and raise them to both sides until the upper arms are parallel to the back (or slightly beyond), pause for a moment, then lower the dumbbells and return to the original state. Repeat. To raise your elbows, you must first lift and extend your two elbows to start; if you slightly bend your elbows and wrists while holding the bell to both sides, you will feel that you can get better stimulation of the deltoid muscles. Contract, control the shoulders, and exert force on both shoulders to control the upward movement; wave your wrists, follow the movement of your shoulders and elbows, and swing your wrists sideways to perform a large lift. The three joints of the shoulders, elbows and wrists should be extended while contracting, straight while being bent, placed while being retracted, and the energy should be generated and contained. During the entire movement, your mind should be focused on the target contraction of the muscle group and do not use force. Inhale when you open your arms and exhale when you close your arms.
Things to note when leaning over to fly a bird
1. Lie prone on the inclined board, place your hands vertically on the ground at your sides!
2. Slightly externally rotate your shoulders, put your thumbs up, raise your arms upward while squeezing your shoulder blades, and work together to open your arms and abduct them back until they form a T shape. The upper arms and torso are close to a 90-degree angle. Keep your arms straight and contract at the top for 3 seconds. Repeat 8-12 times.
3. Remember, instead of applying force with your palms, wrists or arms, you should press your shoulders back. Ideally, your shoulder blades can hold a pen!
4. After you become proficient in the shoulder abduction of your hands, you can transition to using dumbbells or elastic bands to perform bent-over flyes! Still the same: lie prone on the incline board, hold dumbbells in both hands and place them vertically on the ground at your sides!