Today’s move is called a DB fly. It targets the chest muscles and can be done from a bench or from the floor. While they can, in theory, be done from a chair, they are reverse flies, something that is coming in the future and I will save the information for that time.
If doing from a bench, they can be done either from an incline or flat bench. The floor is, of course, going to be flat. So is my bench because that is what I have.
The move targets the chest muscles. However, if you do it incorrectly, IE, with elbows bending at the end, it is not going to act the same, so that is one key part of the movement.
Lie flat on the bench or floor with DBs held on your legs. Bring the DBs together over your chest with arms mostly straight but with a slight bend in the elbows. These should be done with relatively light weights (or as always, no weights). Lower the weights until you feel a stretch in your chest, generally when your arms are parallel to the floor but keeping your elbows slightly higher or equal to chest level. So, don’t drop your arms too low.
Squeeze your pectorals (your chest) to bring the DBs back to the starting position.
Tips for success: keep your elbows in a fixed position. They should have a soft bend throughout the entirety of the movement. Keep your back slightly arched and your shoulder blades pressed into the bench or floor. Maintain control over the weight by not allowing them to drop or to touch again at the top. Also, and importantly, do not go so low you cause shoulder pain.
If you experience any pain, limit the ROM or lower the weight or stop doing this at all. Do not hurt yourself. That is opposite of our gym goals.
Today’s workout:
WARM UP
2-3x
6 inchworms – 3 in each direction
6 glute bridges with a 2 second pause/squeeze at the top
CIRCUIT
2-3x
6-8 DB flies with or without weights
6-8 DB front raises with or without weights
add or subtract weight as needed
rest as needed
Shoulder mobility and movement are part and parcel of the chest’s function. These muscles allow for free movement. Our range of motion tends to decrease with age, mostly from lack of use. There are issues with arthritis that cannot be overcome and always must be taken into consideration.
Overuse injuries are a real thing and if this is causing you even the least bit of pain, don’t continue. We can get more movement by increasing our daily life by small increment. Pain is a sign of either impending injury or actual injury. So be responsible and don’t do that. I have always wanted to “keep up” in the gym. It’s usually when engaged in this type of nonsense when I hurt myself. There is no one to prove anything to. There is just a chance to be able to do some other stuff and keep doing cool stuff in the future.
Video on Facebook.
Stay balanced.
