Dumbbell flying bird standard movements Dumbbell flying bird illustration

April 14, 2023

Dumbbell flying bird according to the difference in body position, can be divided into prone flying bird, upward sloping flying bird, downward sloping flying bird and flat flying bird, the following is to see how to practice these movements. Target exercise areas: the entire outer pectoralis major, the lower edge of the groove, line and form.

Dumbbell prone flying bird

The first step: preparatory movements

Feet naturally separated by shoulder width, upper body leaning forward about 60°C, knees slightly bent, hands holding dumbbells, hanging in front of the knees.

Step 2: Movement process

Keep your back straight, tighten your abdomen, concentrate on your back, keep your arms slightly bent and lift upwards so that your upper arms are level with your back, stay for 1-2 seconds.

Step 3: Restore the movement

Arms control dumbbells slowly back to the preparation action, do 3-6 groups, 4-8 times each group, you can choose the appropriate exercise intensity according to their physical strength.

Dumbbell upward inclined flying bird

Step 1: Preparatory movements

Set the dumbbell bench to an incline of between 30-60°C and lean your back on the dumbbell chair. Hold the dumbbells in your hands and lift them upward in an oblique direction so that your arms are perpendicular to the incline plate.

Step 2: Course of action

Tense the lumbar and back muscles, and control the dumbbells with both arms in a slow arc down to the wrists and body in the same plane, with the arms bent at 90°C, to avoid elbow strains.

Step 3: restore the action

Slowly gather the arms to restore the action, so that the dumbbell is placed in front of the chest.

Dumbbell flat flying bird

Step 1: Preparatory movements

Lie on your back on a dumbbell chair, hold a dumbbell in your hand and push the dumbbell upward, keeping your elbows slightly bent.

Step 2: Movement process

Keep your elbows slightly bent at a fixed angle and lower them to the back plane, pausing for 1-2 seconds. The upward lift is like holding a large tree, pushing along a certain arc and feeling the stretch and contraction of the pectoral muscles. Note: The angle between the upper arm and forearm must be kept at 100 to 120 degrees and the dumbbell in the plane of the shoulder and elbow joints, regardless of whether it is lifted or lowered. Lift the chest and sink the shoulders, and put the pectoralis major in the "peak contraction" position, and pause for a moment.

Dumbbell downward-slanting flying bird

Step 1: Preparatory movements

Tilt the dumbbell chair downward at 15-30°C, lie on your back, hold the dumbbell with both hands and lift upward, elbows slightly flexed.

Step 2: Movement process

Bend both elbows slightly down to the back plane and pause for 2 seconds. Raise up to the chest along a certain arc.

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