Dumbbell flying bird to do a group to do a few

April 14, 2023

Doing dumbbell flying bird can exercise pectoralis major and triceps, is a lot of fitness enthusiasts often practice the movement, but you know how many dumbbell flying bird exercise each time the best effect?

How many dumbbell flying bird do

The number of times you do dumbbell flying bird is not certain, according to your physical condition to determine. Each group of 8-12, 4-5 groups, with 60 seconds rest between each group, is best for increasing muscle mass. After doing these then do 15 * 4 sets of push-ups as a supplementary exercise. Teenagers or fitness novices do 3-6 groups, 4-8 per group, do not push yourself too hard, as long as you are persistent, you can slowly do more.

How much weight is the dumbbell flying bird

The weight of the dumbbells is based on your own ability to decide, you can test their maximum strength can lift the weight of the dumbbells, this weight is recorded as M, do dumbbell flying bird training should use 0.8 * M weight, this is safer, easy to control the dumbbells, reduce the chance of slipping off.

How to test the maximum weight

Maximum strength is when you lift once and then cannot immediately lift a second time. Note! You need someone to help you when testing the maximum weight to prevent accidents.

How to breathe on the dumbbell fly

Usually inhale during contraction, exhale during extension, inhale during flattening to the sides, and exhale during lifting. When doing so, you should control the rhythm of breathing, not fast and slow, sometimes deep and sometimes shallow. It is best to breathe in through the nose only, and when exhaling, you can open your mouth and nose at the same time. The dumbbell flying bird, open a little slower, close the time can be a little faster, and to keep the elbows slightly bent arc.

Warm Tips

For best results, keep the dumbbells as low as possible so that the muscles are fully stretched. At the highest point, do not keep the dumbbells together because they do not provide effective resistance to the pectoral muscles at the highest point. For the best workout and safety, it is recommended that you complete the dumbbell flying bird exercise with a slow power-up.

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