上斜哑铃飞鸟

上斜哑铃飞鸟动作教学视频和图解及细节技巧来源于国外muscleandstrength网站,我爱健身网只做内容搬运工,不作商业用途,英文好的会员可以通过muscleandstrength直接访问原网站进行学习。投诉删除

上斜哑铃飞鸟动作介绍

  • 胸肌
  • 力量
  • 哑铃
  • 孤立
  • 初学者
  • 肩膀/三角肌
上斜哑铃飞鸟起始动作图解 点击放大上斜哑铃飞鸟图解
上斜哑铃飞鸟动作图解 点击放大上斜哑铃飞鸟图解
上斜哑铃飞鸟目标肌肉群图 目标肌肉群

上斜哑铃飞鸟动作要领 —》我雷锋 我翻译

    Incline dumbbell flys hit the upper part of the pectoral muscles. Set up for incline dumbbell flys by setting an incline bench to an angle of around 30-45 degrees.

    Grasp a set of dumbbells and sit on the end of the incline bench with the dumbbells resting on your thighs.

    Lay back on the bench and extend your arms up, holding the dumbbells with a neutral grip (palms facing each other). The dumbbells should not be touching. Keep your feet planted on the floor for balance. Bend your arms slightly. This is the starting position for the exercise.

    Slowly lower the dumbbells out to your sides in a semi-circle. Rotate at the shoulders only, keep your arms slightly bent.

    Once the dumbbells are about level with your chest, squeeze the chest muscles and raise the dumbbells back up using the same path of motion (semi circle) as you did on the way down.

    Without letting the dumbbells touch, slowly lower them back again.

    Repeat for desired reps.

Dumbbell Fly Tips:

    Incline flys should be done slowly, focusing on the stretch and contraction of the pectoral muscles.

    Don't pause or let the dumbbells touch at the top of the exercise.

    Use a full range of motion by lowering the dumbbells as far as comfortably possible.

    Always use a wide semi circle motion when doing this exercise.Don't allow the dumbbells to come too close to the body.


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