Ultimate magazine theme for WordPress.

Form and Sculpt Your Chest With Incline Dumbbell Flyes

The first impression is not always correct, but it delivers lasting images of first encounters with new friends. Conveying your trust during an initial meeting, casual conversation, interview, or appointment is based at least in part on your self-perception and pride in your overall appearance. Sure, nobody is perfect (make sure those who do the cover of Vogue have their photos touched up). In real life, some strength training touch-ups can be effectively done – and the good news is that the power to make changes to your body is largely in your hands.

Many women want to reshape their breasts. This can be done with safe and consistent weight training either at home or at the gym. The tools in your workout give you the ability to sculpt or sculpt your chest – or almost any other part of your body – so that you can exude confidence in how you look.

If you want to improve the shape and appearance of your breast, it should be borne in mind that the upper breast plays an important role in your overall breast structure. Exercises that focus on the upper parts of the chest, such as: B. Dumbbell flies give you the opportunity to tone and lift your pecs, which of course provides the framework for shaping your breasts. Dumbbell flies also put a strain on the outer and inner areas of the chest muscles, which add depth to all areas of your chest. So you can see that this is an all around excellent exercise for improving the quality and fullness of your chest.

Form and function

The pectoralis major muscle forms the primary muscle of the chest. It extends across the chest like a fan, with its muscle fibers in the upper regions of this muscle having different orientations and pulling angles compared to the middle and lower regions. The pectoralis muscle is located on the anterior (front) chest wall, but it adheres to the humeral bone of the upper arm. Therefore, the upper arm and, by default, the shoulder joint (glenohumeral) must be moved during all measures to improve the pectoralis major.

The pectoralis major muscle covers the upper (upper) part of the chest, and its outer (lateral) edge forms the front (front) wall of the armpit (axilla). The pectoralis major muscle has two heads. The clavicle head is located along the front underside of the clavicle (collarbone). The pectoralis minor lies deep on the head of the clavicle of the pectoralis major and adheres to the ribs rather than the humeral bone of the upper arm. Hence, the pectoralis minor does not play an important role in building your upper chest.

The sternocostal head of the pectoralis major begins along the manubrium (the upper part of the sternum or “sternum”), the upper six cartilages (cartilages at the ends of the ribs that attach to the sternum), and the tendinous part of the upper part of the external oblique muscle ( a lateral muscle of the abdominal wall).

The collarbone and sternocostal heads converge in a groove near the head of the humeral bone of the upper arm near the shoulder joint. Both the sternocostal and clavicular heads of the pectoralis major muscle adduct the humerus (pulling the arm toward the midline of the body) and twist the humerus medially at the shoulder joint (twist the upper arm inward toward the center of the torso). Both muscle heads also flex the humerus by moving the upper arm forward (toward the front of the body). The shoulder angle helps determine the relative activation of the pectoral regions of the pectoral muscle.

Tend against dumbbell flies

1. Choose an incline bench that is 30-35 degrees. If the bench is too steep (e.g. 45 degrees or more), the anterior deltoid of the shoulder will become increasingly stressed, impeding activation of the pectoralis major.

2. Choose a medium-light dumbbell and take one in each hand. Go to the incline bench and sit on it first. One at a time, swing the dumbbells up and let them rest on your thighs. Now lie down on the bench so that your head and back are comfortable. Lift the first dumbbell with your thigh against your shoulder area so that the dumbbell is against the side of your chest (with your elbows bent). Repeat this process with the other thigh to bring the second dumbbell into position near the armpit.

3. Squeeze both dumbbells across your chest by straightening your elbows. Both dumbbells should be pushed up at the same time so you don’t lose your balance. In the up position, the weights should be above your collarbone or eyes, and your arms should be perpendicular to the floor. You shouldn’t let the dumbbells drift towards your feet as you push the dumbbells up. Do not fully align or lock out your elbows at the top. Instead, bend your elbows slightly, but keep them at this angle. This reduces unnecessary strain on the elbows during exercise.

4. Rotate the dumbbells so your palms are facing each other and your knuckles are just touching on each hand. This is the starting position for the exercise.

5. Slowly lower the dumbbells to the floor with an arched motion of your arms. You should be able to feel your chest muscles stretch as the dumbbells move towards the floor. Stop when you can draw a straight line parallel to the floor that goes from the barbell on one side to the barbell on the other. If you lower the weight more, your shoulders could be injured. So make sure you are in control of the dumbbells at all times. As you lower the weights, rotate your arms (at your shoulder) so that the palms of your hands on each dumbbell are facing the ceiling when your arms are in the lowest position. Inhale deeply and expand your chest as the barbell lowers toward the floor. You will greatly activate the lateral (outer) regions of the pectoralis major, especially along the edges of your armpit, while lowering the weight.

6. As you exhale, start the dumbbells towards the top position above your collarbone or your eyes. As the weight moves up in an arc, rotate your hands so that the palms of your hands are at the top of your feet. Do not hit the top of the other with one dumbbell as this can cause you to lose control of the weights. The rotation of your arms (shoulders) on the way up is a medial rotation of the humerus, and this action increases the contraction in both heads of the pectoralis major muscle. All of the upward lift results in strong muscle activation along the inner medial border of each pectoral muscle adjacent to the sternum and manubrium bones.

7. The up and down arcing motion is roughly the same as if you were hugging someone. Repeat the next rep in the same way, lowering the dumbbells while twisting your hands sideways and inhaling. Then, exhale as you rotate the dumbbells medially to the starting position across your upper chest. If you can do more than 20 reps, the resistance is likely too low and you should choose a heavier weight for the next set. After the warm up, try to do 12-15 reps on most sets. However, make sure your exercise form is perfect to avoid shoulder or elbow injuries.

Exercise tips

Dumbbell flies on the incline bench increase the emphasis on the clavicle head of the pectoralis major, which gives the chest extra buoyancy and thickness. Both chest heads adduct the arms on the way up in inclined dumbbell flies. This recruits fibers from the inner part of the rib cage. Even so, inclined dumbbell flies also activate the lower fibers of the sternocostal part of the pectoralis major, which thickens and shapes the lower chest and chest area.

Start with light weights until you feel comfortable with the exercise as it is very important to maintain control and balance of the dumbbells at all times. Do not turn your arms quickly during the lateral or medial rotation, instead keep the movement fluid from start to finish. This will maximize the activation of the muscle while minimizing the risk of potential injury.

You will feel the impact of the dumbbell on your chest almost immediately, and soon you will see the results when you own a stellar new breast shape with contours you may not have believed possible. These changes are available to you. With the new contours, you are well on your way to higher levels of confidence as you control your shape.

References:

Basmajian JV and CE Slonecker. Grant’s anatomy method. A clinical approach to problem solving. Eleventh edition. Williams & Willkins, Baltimore, 1989, 354-397.

Moore KL and AF Dalley. Clinically oriented anatomy. Fourth edition. Baltimore, Lippincott Williams & Williams, 71-85; 685-689, 1999.

Küchle DK, Newman SR, Itoi E, Niebur GL, Morrey BF and An KN. The relevance of the moment arm of the shoulder muscles in relation to the axial rotation of the glenohumeral joint in four positions. Clin Biomech (Bristol, Avon) 15: 322-32; 329, 2000.

Newton RU, Murphy AJ, Humphries BJ, Wilson GJ, Kraemer WJ and Hakkinen K. Influence of the load and strain shortening cycle on the kinematics, kinetics and muscle activation that occurs during explosive movements of the upper body. Eur J Appl Physiol Occup Physiol 75: 333- 342, 1997.

Comments are closed.