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  • What's up, guys?

  • Jeff Cavaliere, ATHLEANX.com.

  • Today I'm going to perform a dumbbell fly for you, but only because I want to dig it

  • up out of the iron graveyard so I can re-bury it and throw one more pile of dirt on top

  • of it.

  • But I want to show you something different.

  • I want to give you guys an alternative.

  • I'm not trying to pick on the exercises I'm trying to stress to you that there are

  • better alternatives.

  • I'm going to lay out the four reasons why.

  • Number one: we know with the dumbbell fly – I've even broken out the muscle markers

  • to show this, guyswe're in vulnerable position here on this exercise.

  • Just by doing it on the bench.

  • I've talked about why I prefer the floor fly to its safety with the shoulder, without

  • detrimental effects to the exercise because of the supported, or unsupported status here,

  • at the bottom position of this fly.

  • If I'm on the floor, I have a floor to support me.

  • If I'm on a bench I have nothing to support me.

  • There's no protection against this overextension here.

  • Even if you've lightened the weights to account for the fact that you're weaker

  • out here, you can still fail and cause excess stress to the front of the shoulder here.

  • Mainly the anterior shoulder capsule.

  • That's something we don't want to mess with.

  • That's point number one.

  • Point number two: because of this fact here, we know that the weight in a bench-press becomes

  • heavier here, feels heavier, in a fly.

  • Whether there's a slight bend, or a straight arm here, virtually by the fact that our moment

  • arm has increased.

  • The effect on the muscle here, which is the pec, becomes heavier because the pec is less

  • able to apply its force as the distance of the dumbbell gets further away from it.

  • So, we know it starts to feel heavy, and we start to feel weaker out here.

  • If that's the case, we have to decrease the amount of weight we use to accommodate

  • for our weakness in this position out here.

  • I might be able to have a lot more weight up here at the top, but I can't use it because

  • I can't support it down here.

  • So that's problem number two.

  • Problem number three is, at the top, at the very top of this exercise we're here, applying

  • very little, if no force at all, to the pec.

  • I can sit here forever.

  • But this is where we want the most because when the pec is in its peak contracted state,

  • or close to it because we want to get to full adductioneven across midline, if possible.

  • So that's a strike against it.

  • So, three, very real strikes against this exercise.

  • Last, I've broken out the muscle marker to show you one other thing.

  • We talked about the stretch on the pec.

  • Like I said, I like to do this exercise because of the stretch I feel on it.

  • We know that there are better alternatives to that as well.

  • You can go to a bottom portion of a dip to get a better stretch on the pec than you can

  • here, in this exercise.

  • But what we're really feeling is, you're confusing it for a stretch on a different

  • muscle.

  • We know when we get to the bottom of a bench-press like this, we can see the pec is noted here

  • by the purple muscle marker's markings on the sternum here.

  • Then out here on the upper humerus.

  • You can feel that attachment.

  • You can trace the pec with your fingers, right into where it attaches.

  • We know from this position, if I were to increase the length of that moment arm by opening up

  • my elbows, the distance there, the amount of extra stretch on the chest is almost absent.

  • If anything, it's extremely minimal.

  • Even if I brought my arm down a little bit, it's very, very minimal.

  • What I'm feeling is extra cartilage stretch in the ribcage, and I also feel the stretch

  • in my arm, but that's due to a different muscle.

  • That's due to something called the coracobrachialis.

  • That muscle starts in here on the coracoid process, deep inside the shoulder, and it

  • runs outside, further down on that same humerus.

  • You can see a little piece of it underneath the bicep here.

  • It's inside here noted it up top here, too.

  • Just so you have the general position.

  • But you see when I take my arm from this position in here, at the bottom of the bench, and then

  • I open it up, what increases in length is the distance between those two points.

  • Not by a lot, but by enough to feel the stretch palpably in that muscle.

  • So, for those that are arguing “I feel a lot of extra stretch here”, it's not really

  • what you're feeling.

  • So, what's the better alternative?

  • I told you I wouldn't leave you hanging.

  • I've gone to this exercise plenty of times, guys, because there's a reason for it.

  • It's a better alternative.

  • Remember, the fly isn't locked into being performed on a bench like that with your arms

  • out to your side.

  • The fly is basically taking your arm through horizontal adduction, realizing that's the

  • primary function of the chest.

  • If you can get it across midline at peak contraction, we'd be going good.

  • So, we can do that with a cable and if you don't have a cable you can anchor a band

  • to anything and do the same, exact thing.

  • Now, look at the difference here.

  • When I start in this position here, what do I have?

  • I have the least amount of force on the chest, almost zero, because the line of force is

  • parallel to my humerus now.

  • What I basically have is the least amount of force being applied in the weakest position

  • of this exercise.

  • That's good because now I'm not a slave to the lighter weights.

  • I can use the heavier weight and I can lift, and command in this top position.

  • So now I have peak force applied here to the pec because of the varying line of resistance

  • of the cable.

  • And it's in this peak contracted state.

  • So now the pecs are doing a lot more work.

  • And I can use a heavier weight here.

  • I don't have to go light to account for the fact that I can't hold that weight out

  • there safely.

  • I can use the heavier weight so when I get up to the top here, I'm able to utilize

  • that to my advantage.

  • At the same time, I'm not concerned about the extra a stretch, for the same reason I

  • talked about when we were lying down on the bench.

  • But what we've done is created an alternative, which is what?

  • An adduction exercise.

  • That's what it is.

  • It doesn't get subject to the fifth thing that I didn't even talk about before.

  • That iswe've said that even when you get to the top of a fly, there's no resisted

  • adduction up here.

  • It's absent because the weights are now moving this way, but gravity is acting down.

  • We can do more than that with this.

  • We can continue to resist, resist, resist, resist across midline.

  • A much more significant impact on the chest itself when you're training it.

  • So, guys, I'm not trying to pick on it.

  • It's time to bury the unsupported chest fly.

  • A lot of guys want to do it.

  • Do the motion.

  • It's critical.

  • You need adduction.

  • You've heard me say that a million times.

  • The chest fly will give you adduction, but in an inferior way.

  • Do it with a cable or band and I promise you guys, you'll get better results.

  • If you're looking for programs that put the science back into what we do, we choose

  • exercises based on those that are backed by science.

  • Not just random 'hey, this is what everyone else in the gym does'.

  • We choose the right ones based on science.

  • They're all built into our programs, all available over at ATHLEANX.com.

  • If you've found the video helpful, make sure you leave your comments and thumbs up

  • below.

  • If you haven't already done so, make sure you subscribe and turn on your notifications,

  • so you never miss a new video when we put one out.

  • All right, guys.

  • See you soon.

What's up, guys?

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A2 初級 美國腔

不要再做胸前飛翔--我求你了! (Stop Doing Chest Flys - I'm Begging You!!)

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    leo 發佈於 2021 年 01 月 14 日
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