라이브러리로시작 
끝 
운동 라이브러리
Incline Dumbbell Breeding
An incline dumbbell fly (commonly listed as 'breeding' in translated catalogs) that stretches and shortens the upper chest through a wide arc.
가슴덤벨Horizontal adduction
주동근
대흉근
협응근
전면 삼각근이두코어
장비
덤벨
패턴
Horizontal adduction
준비 자세
- 01Set an incline bench to 30 to 45 degrees.
- 02Lie back with a dumbbell in each hand extended over the upper chest.
- 03Face the palms toward each other and set a slight elbow bend.
- 04Plant the feet and keep the shoulder blades pinned.
수행
- 01Open the arms out to the sides in a wide arc until you feel an upper-chest stretch.
- 02Hold the fixed elbow bend all the way down.
- 03Squeeze the chest to sweep the dumbbells back up along the same arc.
- 04Stop just short of the dumbbells touching at the top.
체크포인트
- -The arc stays wide; the elbows do not collapse inward.
- -Upper arms stop about level with the torso at the bottom.
- -Shoulder blades stay set on the incline bench.
- -Tension stays on the chest at the top, no resting.
흔한 실수
- -Turning the fly into a press when the weight is too heavy.
- -Descending past a comfortable stretch and straining the shoulders.
- -Clanking the dumbbells together at the top.
- -Arching off the bench to flatten the incline.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 15 reps for upper-chest hypertrophy.
- -Slot after incline pressing rather than before it.
- -Slow 2 to 3 second descents beat adding weight on this movement.