Among exercise movements, the bent over fly is a very good movement, and a person who often does the bent over fly has many benefits for the human body, but there are some things to pay attention to if you want to do the bent over fly well. But many people don’t know where to do the bent over fly exercise. So where is the position for the bent over fly exercise? Let’s take a look at where to exercise.

Where to do the bent over fly exercise?

This exercise is actually the most important part of the exercise, which is our rear deltoid muscles, and everyone also We know that the posterior deltoid muscle, although it looks like an inconspicuous muscle, has a great impact on the beauty of our shoulders. Generally speaking, the rear deltoid muscle is difficult to train. Once its shape is fixed, it is very difficult to change. Moreover, its angle range is also very small, so it is easy to confuse it with the trapezius muscle. Therefore, you must remember Remember, the bent over fly exercises the rear deltoid muscles.

Key points of the bent over fly movement

1. 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.

2. 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.

Notes on leaning over fly

1. It is difficult to master the leaning posture, so choose a small weight first.

2. Pay attention to stable movements in dynamics and cannot use the power of arm swing to complete the movements.

3. Minimize the swing of the waist and concentrate the energy on the back.

4. When the load increases to a certain level, the waist will feel overburdened.

5. Ensure safety and continuously increase the load as planned to prevent lumbar muscle strain.