How To: Dumbbell Flys On A Flat BenchYouTube↗  IA↗(long shot)
Howto & Style  5.4M views 23.7K likes 959 dislikes   10 Apr 2010
ScottHermanFitness 2.8M subscribers United States YouTube↗


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What's going on YouTube?
¿Qué está pasando YouTube?
I'm Scott from Scotthermanfitness.com and I'm gonna demonstrate for you how to do
Soy Scott de Scotthermanfitness.com y voy a demostrarte cómo hacerlo.
dumbbell flies on a flat bench.
Mancuernas vuela en un banco plano.
This exercise is great for working this part of your chest, the out sides of your chest
Este ejercicio es ideal para trabajar esta parte de su pecho, los lados externos de su pecho.
and depending on where you hold it
y dependiendo de donde lo tengas
you'll target a little bit of the under part of your chest as well.
También apuntarás un poco de la parte inferior de tu pecho.
What you want to do is grab some dumbbells that you know you can perform the exercise with
Lo que quieres hacer es agarrar algunas pesas con las que sabes que puedes realizar el ejercicio
sit down
siéntate
roll back and
retroceder y
you're gonna start from this position.
Vas a empezar desde esta posición.
Make sure your feet are flat on the ground and make sure your holding the dumbbells
Asegúrese de que sus pies estén apoyados en el piso y asegúrese de sostener las mancuernas
over the lower part of your chest
sobre la parte inferior de tu pecho
if you hold them too high, when you come down, you're not gonna activate the right muscles.
Si los mantienes demasiado altos, cuando bajas, no activarás los músculos correctos.
So what you want to do is bring it down to here, with your chest nice and high keep your chest flexed.
Entonces, lo que quieres hacer es bajarlo hasta aquí, con tu pecho bonito y alto, mantenerlo flexionado.
Keep your wrist straight. And now when you do this exercise, you don't want to keep your arms straight
Mantenga su muñeca recta. Y ahora, cuando haces este ejercicio, no quieres mantener los brazos rectos
and by that I mean
y con eso quiero decir
coming back and keeping straight. Because if you get to about here
Volviendo y manteniéndonos rectos. Porque si llegas por aquí.
all the pressure is going to transfer right to your elbows and that joint
Toda la presión se transferirá directamente a los codos y la articulación.
so what you want to do is make sure when you do this exercise
así que lo que quieres hacer es asegurarte cuando hagas este ejercicio
that as you come down, there's a slight bend in your elbows and then you're going to come down
que a medida que desciendes, hay una ligera curva en tus codos y luego vas a bajar
so your elbows just barely dip under your back and then you're gonna bring the weight right up.
así que tus codos apenas se hunden debajo de tu espalda y luego vas a subir el peso.
Now you see how I'm flexing my chest I'm puffing it towards the ceiling?
¿Ahora ves cómo estoy flexionando mi pecho y lo estoy inflando hacia el techo?
That's gonna help bring the whole chest into play as you exercise.
Eso ayudará a poner todo el cofre en juego mientras haces ejercicio.
What you're gonna do is your gonna breathe in as we bring the dumbbells down
Lo que vas a hacer es respirar mientras bajamos las pesas
and then breathe out as you exert the force
y luego espire mientras ejerce la fuerza
and bring the dumbbells up. So breathe in
y levante las mancuernas. Así que respira
gets about here, come back up you.
se acerca por aquí, vuelve a subirte.
You can see the chest activating as I do this exercise. Come down dip just past your lower back and push it up
Puedes ver el cofre activándose mientras hago este ejercicio. Baje por debajo de su espalda baja y empuje hacia arriba
Do one more. Breathe in
Haz uno más. Aspirar
and then bring it out
y luego sacarlo
and that's how you do it dumbbell fly on a flat bench.
Y así es como se hace volar con mancuernas en un banco plano.
For more information feel free to subscribe to my YouTube channel
Para más información no dude en suscribirse a mi canal de YouTube.
because we're putting out new videos all the time.
Porque estamos sacando nuevos videos todo el tiempo.
Later guys
Chicos mas tarde
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