However, certain other exercises that act as potential alternatives to the dumbbell fly such as the bench press or bodyweight dips can impart a distinctly higher level of intensity and a wider range of muscle group activation than the dumbbell fly. Such exercises like the dumbbell pullover or the cable and resistance band variations of the dumbbell fly can all fulfill this particular role perfectly, being able to impact the pectoralis muscles in a moderate capacity in the form of muscular isolation – all after the performance of more intense exercises. The dumbbell fly is considered a bilateral isolation exercise and as such is best substituted in a fitness routine with another resistance exercise of similar classification, especially considering the fact that the dumbbell fly is often used as a finisher exercise after the exerciser has already impacted the chest muscles with heavier and more intense compound exercises. How is the Dumbbell Fly Substituted in a Fitness Routine? However, the specific type of activation must also be called into question when choosing an alternative to the dumbbell fly, with low intensity high volume contraction such as what is found in aerobic exercises being less suitable in terms of substituting the dumbbell fly in comparison to high intensity high resistance type training stimulus. Therefore, any alternatives to the dumbbell fly must activate the pectoralis muscle group at the least if they must be used as a substitute exercise. However, certain muscle groups are activated by the dumbbell fly in an isometric contraction capacity, such as the three deltoid heads and the biceps brachii along the front of the arm and the serratus during the apex of the repetition. What Muscles are Activated by the Dumbbell Fly and its Alternatives?īeing an isolation exercise of moderate intensity, the dumbbell fly primarily utilizes the pectoralis minor and pectoralis major as the main source of force during a repetition, making them the main and only primary movers used for the exercise.
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