The dumbbell flying bird is a free strength training with the help of weights, this exercise is mainly for the pectoralis major (located on the left and right side of the chest) and the mid-seam (located in the middle of the pectoralis major) to exercise, in addition to help us to exercise to the triceps (located in the arms). Today let us need to learn how to complete the standard dumbbell flying bird, so as to carry out the dumbbell flying bird, can let our body get a full exercise.

(prone) dumbbell flying bird standard posture

We need to stand with the barbell in hand and do the bent body and hands opposite each other. We need to take a gentle breath, lift our arms and hold the dumbbells in front of our chest for a semi-circular movement.

We need to ensure these three posture points when performing dumbbell flying bird: 1. elbows slightly bent; 2. back never bent; 3. arms fully open when not over the body

The dumbbell flying bird focus

The focus of force

First of all, we need to use the chest muscles for the main force when performing the force. The vast majority of people who perform dumbbell flybys do so to exercise their chest muscles, so we need to use our pectoral muscles to drive the movement. In addition, dumbbell flyes can also exercise our mid-seam (the gap between the two pectoral muscles), so we also need to consciously clench our mid-seam to help our chest get a full workout.

Strength when performing

We need to choose a suitable strength when performing dumbbell flyes. Because dumbbell flying bird belongs to the category of free strength training, we need to use dumbbells to complete this exercise, so we need to choose a pair of dumbbells with the right weight. As we all know, the weight of dumbbells ranges from 6 kg to 30 kg, and we need to choose the weight of dumbbells according to our own weight and our ability to carry weight.

Post-exercise stretching

We need to stretch ourselves properly after dumbbell flying bird. I usually follow anaerobic training with proper endurance training (cardio), such as jogging, but many gym goers skip this step. I personally do not recommend that you skip this step, but if you do not want to do endurance training after anaerobic exercise and want to end your training directly, do 10 to 20 minutes of stretching exercises, proper stretching can help you relieve muscle soreness and other bad feelings brought about by anaerobic exercise, and also have a lot of effect on improving body flexibility.

Diet during training

Dumbbell flying bird belongs to a standard anaerobic exercise, the consumption of the body is great. To get better results from this exercise, we must ensure the level of diet during the exercise. We need to consume more vitamins and proteins, both of which are very helpful for gym goers, the former of which can give us good physical fitness as well as athletic condition, or can help us improve our muscle mass.

We have introduced to you how you should perform dumbbell flying bird, and what you need to pay attention to during dumbbell flying bird, if you want to exercise your pectoral muscles or other muscles through this exercise, you must keep in mind the way introduced in this article to carry up. Well, without further ado, let's get started with dumbbell flying birds.