Elastic chest flies exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic chest flies )

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Name of exercise  Resist shld horiz add bil w/elastic
Other names of exercise Elastic chest flies
Description of exercise Elastic chest flies are a resistance training exercise that primarily targets the chest muscles. To perform this exercise, you will need an elastic band or resistance band. Begin by standing with your feet shoulder-width apart and holding the band in front of you with your arms extended. Keeping your elbows slightly bent, bring your arms out to the sides in a controlled motion, squeezing your chest muscles as you do so. Slowly return to the starting position and repeat for the desired number of repetitions. This exercise can help improve chest strength and definition, and can also be modified for different fitness levels by using bands with varying levels of resistance.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Secure middle of band to stationary object at shoulder level.
  • Face away from attachment in a staggered step, one leg in front of other as shown.
  • Grasp bands at shoulder level with your elbows straight.
  • Keep elbows straight and pull inward with palms inward.
  • Slowly return and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Adduction, Horizontal Adduction
    Type of Action Abduction, Flexion, Extension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved chest muscle strength
  • Increased muscle definition
  • Improved posture
  • Reduced risk of injury
  • Improved athletic performance
  • Increased upper body stability
  • Improved balance
  • Increased range of motion
  • Improved breathing
  • Increased muscle endurance

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Elastic chest flies, also known as resistance band chest flies, are a popular exercise for targeting the chest muscles. However, there are certain situations where it is best to avoid this exercise.Injury: If you have a current or previous injury to your chest, shoulders, or arms, it is best to avoid this exercise as it could worsen your condition.
  • Lack of proper form: This exercise requires proper form and technique to be effective and safe. If you are not familiar with the correct form, it is best to avoid this exercise or seek guidance from a professional.
  • Pregnancy: Pregnant women should avoid this exercise as it puts strain on the abdominal muscles and could be harmful to the developing baby.
  • Joint pain: If you have any joint pain or discomfort, especially in the shoulders or wrists, it is best to avoid this exercise as it could exacerbate the pain.
  • Recent surgery: If you have had recent surgery on your chest, shoulders, or arms, it is best to avoid this exercise until you have fully recovered.Always listen to your body and consult with a doctor or fitness professional before starting any new exercise routine. If you experience any pain or discomfort while performing elastic chest flies, stop immediately and seek medical advice.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Start with lighter weights and gradually increase as you become comfortable
  • Keep your core engaged and maintain a neutral spine
  • Avoid overstretching the elastic band
  • Do not let the elastic band snap back quickly
  • Breathe evenly throughout the exercise
  • Do not arch your back or lift your shoulders
  • Avoid jerky or sudden movements
  • Listen to your body and stop if you experience any pain or discomfort

    • Helpful in Diseases

  • Pneumonia
  • Asthma
  • Chronic obstructive pulmonary disease (COPD)
  • Bronchitis
  • Emphysema

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    Frequently asked questions

     

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