{"id":13259,"date":"2019-11-19T15:13:33","date_gmt":"2019-11-19T15:13:33","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=13259"},"modified":"2019-11-19T15:15:46","modified_gmt":"2019-11-19T15:15:46","slug":"ektaseis-stithous-me-altires-ston-epiklini-2","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/ektaseis-stithous-me-altires-ston-epiklini-2\/","title":{"rendered":"Incline dumbbell fly"},"content":{"rendered":"<p><\/p>\n<h2>Exercise details<\/h2>\n<ul>\n<li><strong>Target muscle:<\/strong> Clavicular (Upper) Pectoralis Major<\/li>\n<li><strong>Synergists:<\/strong> Anterior Deltoid, Biceps Brachii (short head only)<\/li>\n<li><strong>Mechanics:<\/strong> Isolation<\/li>\n<li><strong>Force:<\/strong> Push<\/li>\n<\/ul>\n<h2>Starting position<\/h2>\n<ol>\n<li>Holding a dumbbell in each hand, sit on a bench inclined at 45 degrees and rest each dumbbell on a knee.<\/li>\n<li>Lie backward, and as you do so, kick the dumbbells up into position over your chest, one at a time.<\/li>\n<li>Spread your legs and plant your feet flat on the floor.<\/li>\n<li>Flex your elbows slightly, and internally rotate your shoulders so that your elbows point out to the sides.<\/li>\n<\/ol>\n<h2>Execution<\/h2>\n<ol>\n<li>Keeping your elbows locked, inhale as you lower the dumbbells to your sides in an arcing motion until you feel a mild stretch in your chest or shoulders.<\/li>\n<li>Exhale as you reverse the motion and press the dumbbells back up to the starting position.<\/li>\n<li>Repeat for the prescribed number of repetitions.<\/li>\n<\/ol>\n<h2>Comments and tips<\/h2>\n<ul>\n<li>Keep your elbows slightly flexed.<\/li>\n<li>Internally rotating your shoulders will serve to better isolate your pectoralis major because the origin and insertion of the muscle are brought into better alignment.<\/li>\n<li>When you have finished, bring your knees up and gently lower the dumbbells down onto your knees, which will help you to sit up.<\/li>\n<li>Do not go very heavy with the incline dumbbell fly or any other type of fly exercise because doing so can be dangerous.<\/li>\n<li>See also the incline cable fly and the dumbbell fly.<\/li>\n<\/ul>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscle: Clavicular (Upper) Pectoralis Major Synergists: Anterior Deltoid, Biceps Brachii (short head only) Mechanics: Isolation Force: Push Starting position Holding a dumbbell in each hand, sit on a bench inclined at 45 degrees and rest each dumbbell on a knee. Lie backward, and as you do so, kick the dumbbells up into [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":13261,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[731,733],"tags":[],"class_list":["post-13259","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askisiologio","category-stithos"],"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13259","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/comments?post=13259"}],"version-history":[{"count":2,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13259\/revisions"}],"predecessor-version":[{"id":13262,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13259\/revisions\/13262"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media\/13261"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=13259"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=13259"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=13259"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}