How effective are supine dumbbell flying birds and dumbbell bench presses?

The bird is mainly to train the inner side of the pectoral muscles, so that the chest groove appears, hehe, the flat bench press is mainly to train the outer side of the pectoral muscles, the middle bundle of the pectoral muscles.

1. The main muscles of dumbbell flying birds are the pectoral muscles.

There are many parts of the dumbbell bench press, including the pectorals, triceps and anterior deltoid muscles.

2. Dumbbell flying bird is a single-joint action, the elbow joint is basically fixed, and will not change, mainly the shoulder joint is doing the exercise, which does not require too many muscles to participate.

3. Dumbbell flying birds are more unstable and more difficult, requiring a certain rotator cuff stability and good control.

The dumbbell bench press is relatively stable, the distance between the hands is fixed, and the movement trajectory is also determined, which is less difficult.

4. Flying birds are safer and more convenient than bench presses.

The dumbbell bird uses a simpler apparatus than the bench press. In terms of safety, when the dumbbell is really out of control, you just need to let it go and throw it away, which can also reduce the injury. The bench press must be protected by a chaperone to avoid injury when the bench press is weak.

1. It is recommended to combine the two to do better.

Since dumbbell flying birds and bench press belong to two different sports, the muscle parts that can be exercised will also be different, among which dumbbell flying birds mainly focus on the pectoral muscles, because flying birds are a single-joint isolated action, which does not require too many other muscles to participate in the movement, and can exercise fewer muscle parts.

In addition to the pectoral muscles, the bench press can also exercise the triceps brachii and anterior deltoid muscles, because the bench press is a multi-joint compound action, and multiple joints and muscle parts are needed to assist in the action, and more muscle parts can be exercised.

2 depending on the situation.

Flying birds and bench press are dumbbell-based exercise equipment, and dumbbells are divided into a lot of weights, spring blind according to the weight that different groups of people can bear, the weight of dumbbells used will also be different, and with the improvement of muscle strength, the weight of dumbbells used will also increase, so whether the weight of dumbbell birds and bench press is the same, mainly according to the strength that individuals can bear.

3 Yes. Generally speaking, bench press is practiced on a flat bench while lying on the back, but because the bench press is mainly through the supine position, lying flat on the ground, you can also do the bench press, and the same as on the bench press bench, the same as Shousen fingers can exercise the pectorals, triceps and deltoid anterior bundle, and compared to practicing on the bench, the flat bench press also helps to improve the explosiveness of the muscles.

4 Varies from person to person.

Bench press and flying birds are exercises to exercise the pectoral muscles, there are no strict regulations on the order of exercise, as long as after the exercise, you can exercise with related muscles, and most of the bench press and flying birds are only in the gym equipment, and in the public area, there may be equipment has been occupied, so you can exercise directly when the equipment is free, and you don't need to pay too much attention to the order.