The exercise of the “flying” in strength training serves to develop the chest muscles. Following the Butterfly, the movement is performed while lying down and thus the spine rests securely on a bench, preventing back problems. Since this exercise is done exclusively with dumbbells, it requires a high degree of movement coordination and certain training experience. The training exercise of the Flying is used to define the chest muscles.
Trained muscles
- Large chest muscle (M. pectoralis mayor)
- Delta muscle (M. deltoideus)
In the starting position of the flying person, the athlete lies with bent legs on a bench. The back of the head lies flat on the bench. The dumbbells are held in front of the body with arms stretched out. In the movement execution, the stretched arms are guided sideways downwards, but no further than to the body height. The training weight and the number of repetitions depend on the training condition and the training goal.
Modifications
To prevent the risk of shoulder injury, the flying can be completed on the cable pull. To achieve a continuous increase in resistance, the use of an expander is recommended. However, the execution of the movement remains the same.