Apertura con mancuernas en banco plano - Ejercicio

Figura 3D de hombre realizando Apertura con mancuernas en banco plano

Aperturas con mancuernas en banco inclinado - Ejercicio

Figura 3D de hombre realizando Apertura con mancuernas en banco inclinado

Apertura con mancuernas en banco plano ¿Qué es y cómo hacerlo correctamente?

¿Cómo hacer las aperturas con mancuernas en banco plano?

Male

Dumbbell Fly

Muscles involved

Chest

The dumbbell fly is a staple movement designed to stretch and isolate your chest using a flat bench and dumbbells. When looking to make long-term progress with this lift, the best approach is to start with lighter weights so you can master the wide arcing motion while maintaining a slight bend in your elbows. As you gradually increase the load, avoid turning the fly into a standard bench press by keeping the path wide and controlled. Stepping up weight slowly protects your shoulder joints and ensures your pectoral muscles receive full stretch and contraction.

How to do it

1. Lie on your back on a flat bench with dumbbells extended perpendicular to the floor. 2. Keep your elbows slightly bent and your palms facing each other. 3. Open your arms in an arc to the sides while inhaling, feeling the pectoral stretch. 4. Close your arms following the same arc while exhaling, contracting your chest.

Equipment required

Mancuernas

Muscles worked

Tips

- Maintain a fixed angle in your elbows during the entire arc of movement. - Do not lower the dumbbells beyond the line of your shoulders to avoid overloading the joint. - Concentrate on 'hugging a tree' when going up for a better pectoral contraction.