Can't do dumbbell birds well? - Try rope birds first!

Dumbbell flying bird is the basic movement for breast training, but it is not easy for novices to master its key points

　　What should I do? - Try the rope flying bird first

　　If you are asked to use dumbbells as a bird, and cannot accurately grasp the key points, and feel that your chest is not properly trained, you can change the dumbbell to pulley rope

　　　Advantages of rope!

　　1. It has better control, and the biggest advantage of rope is its control. It can better find the movement trajectory you need! It has continuous stimulation to muscles, which is beneficial to your dumbbell flying bird

　　2. It is easier to train the pectoral muscle lines! The puller is called a muscle carving knife! Using ropes for practice is undoubtedly a great choice for the shape and lines of the chest muscles!

　　3. And Those who are injured in the lumbar spine should choose to practice rope flying birds.

　　Rope clamping the chest is not simple!

　　The biggest problem of doing this movement is that when the chest muscles have not yet exerted force, they use their arms to pull the weight of the pulley. When it is almost done, use the body and triceps to press down the weight. Or the body is shaking.

　　So, you must find the feeling of the chest muscles starting to exert force. Try to control the angle of the elbows to keep the weight up with an arc amplitude. You want to touch both palms and chests gently, and the chest muscles contract for one or two seconds, and put the weight back.

　　Suggestions: You can start with the light weight, and you can even feel the force of the chest muscles after doing 10 times.

　　Suggestions: You can start with the light weight, and you can only feel the force of the chest muscles after doing it 10 times.

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Further reading:

　　Single-arm dumbbell front flat lift - One-handed dumbbell front flat lift illustrations and movement points

　　Down-slanted dumbbell flying bird - Down-slanted dumbbell flying bird illustrations, videos and movement points

　　One-handed dumbbell press - Single-arm dumbbell press illustrations and video tutorials