DB flat fly exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB flat fly )

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Name of exercise  Resist shld flys supine w/wt
Other names of exercise DB flat fly
Description of exercise The DB flat fly exercise is a popular strength training exercise that primarily targets the chest muscles. It involves lying on a flat bench with a dumbbell in each hand, arms extended out to the sides at shoulder height. The movement consists of bringing the dumbbells together in front of the chest, with a slight bend in the elbows, and then returning them to the starting position. This exercise helps to strengthen and tone the chest muscles, including the pectoralis major and minor, as well as the shoulders and arms. It can be performed with various weights and repetitions to suit individual fitness levels and goals.
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 bench.
  • Hold weights in hands, palms up, elbows slightly bent as shown.
  • Lift arms up and inward while straightening elbows.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Deltoid, Biceps
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Horizontal Adduction
    Type of Action Abduction, Extension, Circumduction, Reposition

    Benefits of exercise

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

  • Stronger chest muscles
  • Improved posture
  • Increased upper body strength
  • Better stability and balance
  • Toned and defined chest muscles
  • Reduced risk of injury
  • Improved shoulder mobility
  • Increased range of motion
  • Can be done with various weights for progression
  • Can be incorporated into a full body workout

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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 flat fly exercise should be avoided if you have any shoulder injuries or pain, as it can put strain on the shoulder joint. It should also be avoided if you have any pre-existing conditions such as rotator cuff tears, labral tears, or impingement syndrome. This exercise can also be harmful if you have a history of shoulder dislocations or instability. Additionally, if you are new to strength training or have weak shoulder muscles, it is recommended to avoid this exercise until you have built up enough strength and stability in your shoulders. It is important to listen to your body and consult with a healthcare professional before attempting any new exercises, especially if you have a history of shoulder issues.

    • 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 a weight that is appropriate for your fitness level
  • Keep your elbows slightly bent throughout the exercise
  • Avoid locking your elbows at the top of the movement
  • Keep your shoulders relaxed and away from your ears
  • Engage your core muscles to maintain stability
  • Do not arch your back or lift your chest too high
  • Keep your head and neck in a neutral position
  • Use controlled and smooth movements
  • Do not let your arms cross over your body.

    • Helpful in Diseases

  • Pectoralis major strain
  • Pectoralis minor strain
  • Rotator cuff injury
  • Shoulder impingement syndrome
  • Shoulder instability
  • Shoulder tendinitis
  • Frozen shoulder
  • Shoulder bursitis

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    Frequently asked questions

     

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