Effective Dumbbell Flys: Eccentric and Concentric Phases Explained
Discover how to perform dumbbell flys effectively with a focus on both eccentric and concentric phases. In the eccentric phase, press the dumbbells over your pectorals while maintaining a slight elbow bend, and lower them in alignment with your chest to avoid hyperextension. During the concentric phase, use your pectorals to raise the dumbbells in a wide arc, ensuring your feet and back remain pressed against the floor and bench for stability. Dumbbell flys enhance aesthetic muscle development and complement press movements in your workout routine.
Effective Dumbbell Flys: Eccentric and Concentric Phases Explained
E N D
Presentation Transcript
Eccentric Phase • Dumbbells should be pressed over the pectorals with a slight elbow bend • Lower the dumbbells in alignment with the pectorals while keeping the elbows bent to avoid hyperextension of the elbows • Lower until the dumbbells are on the same vertical line as the pectorals
Concentric Phase • Use the pectorals to raise the dumbbells along the wide arc that was followed during the eccentric phase • Keep the feet and back pressed against the floor and bench • If you are unable to move the weight smoothly, lower the load to avoid injuries
Purpose of Flys • Flys are used as a supplement to any type of press movement • Used more for aesthetic purposes rather than functional movement
