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Dumbbell Chest Flye Deep Stretch - Unilateral Single-Arm Execution
Specification & Key Parameters
4 parameter
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
beginner |
Equipment
|
None |
Dumbbell Chest Flye Deep Stretch - Unilateral Single-Arm Execution
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i Instructions
- 1. Setup & Scapular Bracing: Lie flat on a utility bench holding dumbbells above your sternum with palms facing each other (neutral grip). Maintain a slight 15-20 degree bend in your elbows throughout the entire movement. Retract your shoulder blades and plant your feet firmly on the floor.
- 2. Unilateral Anti-Rotation: Open one arm wide in an isolated arc while bracing your trunk to completely resist torso rotation.
- 3. Arm Switch: Complete all reps for the working arm, then immediately switch to the other arm matching cadence and volume.
- 4. Breathing & Joint Safety: Inhale smoothly as you open your arms in a wide arc until feeling a deep pectoral stretch; exhale as you contract your chest to bring the weights together in a hugging arc. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
4%
Heart Rate Impact
6%
Muscle Load
4%
Fatigue Level
3%
Recovery Rate
Caloric Benchmarking
Running
400 kcal
Cycling
300 kcal
Swimming
500 kcal
Actual exercise
245 kcal
0 kcal
300 kcal
600 kcal
