Fly (weight training exercise)
Fly or flying movement refers to an exercise in strength training that is performed while lying on a flat bench .
Dumbbells are commonly used to perform the exercise .
Stressed muscles
The exercise primarily loads the chest muscles , secondarily the deltoid muscles are also trained. Therefore, it can be viewed as an isolation exercise.
execution
During the entire exercise, the arms are never straightened, so the elbow joints are always slightly bent. The movement is carried out slowly and in a controlled manner, never with momentum.
Starting position
Lying on a flat bench, the arms with the dumbbells are extended upwards at chest height, the feet are on the floor, a hollow back is to be avoided. The elbows are slightly bent, the palms of the hands facing each other.
Movement sequence
The arms are slowly lowered to the sides in a descriptive arc, while the flexion of the elbow is maintained or slightly increased. After reaching the horizontal, the dumbbells are lifted again. The elbows are not straightened, the dumbbells do not touch when they reach the upper position.
variants
Flies can also be carried out on the cable pull or while standing with an expander rope behind the back.
Individual evidence
- ↑ https://www.uebungen.ws/fliegende/
- ↑ Expander Exercises: Flys | Expander training. In: expander-training.de. Retrieved October 18, 2018 (German). /.