DB chest fly palm down exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB chest fly palm down )

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Name of exercise  Resist shld chest press palm down w/wt.
Other names of exercise DB chest fly palm down
Description of exercise The DB chest fly palm down exercise is a strength training exercise that targets the chest muscles. It involves lying on a bench with dumbbells in each hand, palms facing down. The arms are then extended out to the sides, parallel to the ground, and brought back together in a hugging motion, engaging the chest muscles. This exercise helps to improve upper body strength, posture, and overall muscle balance. It can be modified by changing the weight of the dumbbells or by performing the exercise on an incline or decline bench. It is important to maintain proper form and control throughout the movement to avoid injury.
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
  • Lie on back on weight bench
  • Hold weights in hands, palms down, arms out to sides, elbows bent to 90.
  • Lift weights up and to front of body while straightening arms as shown.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Pectoral , Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position __
    Difficulty Level Medium
    Direction of Exercise Extenstion, Horizontal Adduction
    Type of Action Abduction, Circumduction, Extension, Supination, Elevation, Reposition

    Benefits of exercise

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

  • Improved chest muscle definition
  • Increased upper body strength
  • Improved shoulder stability
  • Enhanced athletic performance
  • Improved posture
  • Reduced risk of shoulder injuries
  • Increased range of motion
  • Improved mind-muscle connection
  • Increased muscle activation
  • Improved overall chest development

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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

  • The DB chest fly palm down exercise should be avoided if you have any shoulder or chest injuries, as it can put strain on these areas and worsen the injury. It should also be avoided if you have any wrist or hand injuries, as the palm down position can put pressure on these areas. If you have any pre-existing conditions such as arthritis or osteoporosis, this exercise may also be too strenuous and put you at risk for further injury. It is important to consult with a medical professional before attempting this exercise to ensure it is safe for your individual health and fitness level.

    • 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 lighter weights to start and gradually increase as you become comfortable with the movement
  • Keep your elbows slightly bent throughout the exercise
  • Maintain a slow and controlled movement, avoiding any jerky motions
  • Keep your back flat against the bench or floor
  • Avoid locking your elbows at the top of the movement
  • Do not bring the weights too close together, as this can strain your shoulders
  • Keep your core engaged and maintain proper breathing
  • Do not arch your back or lift your head off the bench
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Pectoral muscle strain
  • Shoulder impingement syndrome
  • Rotator cuff injury
  • Frozen shoulder
  • Osteoarthritis of the shoulder
  • Thoracic outlet syndrome
  • Bursitis
  • Tendinitis
  • Dislocated shoulder
  • Shoulder instability
  • Clavicle fracture

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    Frequently asked questions

     

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