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The fly starts with the arms and knees slightly bent, and the hands holding the dumbbells at the sides of your body. This is the resting position. Keeping your arms and knees slightly bent, raise the dumbbells in a swift rhythmic motion away and up to the sides, ending when the hands are at approximately shoulder height. Then in a smooth continuous motion, lower the dumbbells to the resting position and with little hesitation, perform the next repetition by lifting the weights again.
You should perform three (3) sets of ten (10) reps each.
The inverted dumbbell fly, often called a bent-over lateral raise, works the Posterior Deltoid muscle. Again, it is important to emphasize that you should work with dumbbell weights that challenge you, but do not exceed your current strength training abilities. Perfect form is the most important part of this exercise, as poor form will work the wrong muscles.
This fly starts with your torso parallel to the ground, facing down, with your hands in front of your face and elbows slightly bent. Arms are moved up and out to the sides in a swift rhythmic motion until the weights are shoulder high or you reach your maximum range of motion below that. The position is not maintained because in that same continuous motion, you should return the dumbbells to the starting position. Continue smooth swift repetitions until you have completed ten (10). Keep your head down, your torso parallel to the ground during all parts of the movement, and keep your elbows slightly bent so that the exercise focuses on your deltoids and not your triceps.
The military press predominantly targets the Anterior Deltoid muscle in the shoulders, while also working the Lateral Deltoid when the exercise is done in perfect form. Additionally, when done in a standing position versus a seated position, it works the core and legs, because you must use them to help stabilize the weight.
To start, stand heels together with the barbell on the Anterior Deltoids (resting on your shoulders in front of you). Raise the barbell overhead by pressing the palms of your hands against the underside of the barbell. Hold momentarily and then return the barbell to your shoulders. The repetition should be a fluid and not jerky movement. If you find yourself jerking the weight or raising it faster and higher with your dominant arm, you are using too much weight on the barbell. This is an exercise that should start with a comfortable weight progressing gradually through more challenging weights.
If you have lower back problems, or havent fully strengthened your core muscles yet, the military press can begin in a seated position, so as to immobilize the lower body; allowing you to focus fully on the press itself and not stabilizing the weight.
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