Hammer fly exercise information
The Hammer Fly is an exercise that primarily targets the chest and shoulder muscles. This exercise can be performed with dumbbells, resistance bands, or even weighted bars. The key to this exercise is maintaining good form throughout the entire range of motion.
Variations:
There are several variations of the Hammer Fly exercise that you can perform to target different muscle groups.
Dumbbell Hammer Fly: This variation of the exercise is performed with dumbbells. The weight of the dumbbells can be adjusted to increase or decrease the difficulty of the exercise.
Resistance Band Hammer Fly: This variation of the exercise is performed with resistance bands. The level of resistance can be adjusted to increase or decrease the difficulty of the exercise.
Weighted Bar Hammer Fly: This variation of the exercise is performed with a weighted bar. The weight of the bar can be adjusted to increase or decrease the difficulty of the exercise.
How to do The Hammer Fly?
There are three main steps to properly executing the Hammer Fly exercise:
1. Start by holding a dumbbell in each hand with your palms facing each other.
2. Keeping your palms facing each other, raise the dumbbells up to shoulder height.
3. From this position, lower the dumbbells back down to the starting position.
Repeat this exercise for the desired number of repetitions.
Focus:
By doing this exercise you have to focus on the following:
1. Maintaining good form throughout the entire range of motion. Try not to swing or use momentum while bringing the dumbbells up. Try to stay in a strict position.
2. Keeping your palms facing each other throughout the exercise. Focus on bringing the dumbbells to shoulder height and back. At the top you should squeeze your chest to really feel that muscle contraction.
3. Lowering the dumbbells under control and not allowing them to crash down at the bottom of the movement. You should have control in the weights you use in this exercise.
By focusing on these points you will prevent an injury while doing the hammer fly exercise.
If you still have trouble with this exercise, you can try watching a video
Conclusion on the hammer fly exercise
The hammer fly is a great exercise for targeting the chest and shoulder muscles. This exercise can be performed with dumbbells, resistance bands, or even weighted bars. The key to this exercise is maintaining good form throughout the entire range of motion. There are several variations of the Hammer Fly exercise that you can perform to target different muscle groups.
