Enhancing Skills

T Pump Fly

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell T pump fly is an exercise that targets the chest and shoulders. It involves lying on a flat bench and performing a fly motion with dumbbells, followed by raising the weights into a “T” position and holding the contraction.

Stretch to do prior to exercise:

  • Shoulder stretch
  • Chest stretch

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio, such as jogging or cycling
  • 1-2 warm-up sets of a chest exercise, such as push-ups or bench press with lighter weights

How to select the proper weight: Select a weight that allows you to perform 8-12 reps with proper form.

Proper form:

  1. Lie on a flat bench with a dumbbell in each hand.
  2. Start with the weights directly above the chest, palms facing each other.
  3. Lower the weights towards the sides of the chest, keeping a slight bend in the elbows.
  4. As the weights approach the chest, squeeze the chest muscles and pause briefly.
  5. Raise the weights back up to the starting position.
  6. Once back at the starting position, raise the weights to shoulder height to form a “T” with the arms.
  7. Hold the contraction for 1-2 seconds.
  8. Lower the weights back to the starting position.
  9. Repeat for the desired number of reps.

How to reduce the difficulty:

  • Use lighter weights
  • Perform the exercise with just one arm at a time

How to increase difficulty:

  • Use heavier weights
  • Perform the exercise on an incline bench
  • Hold the “T” position for a longer duration

Number of reps:

  • Beginner: 8-10 reps
  • Intermediate: 10-12 reps
  • Advanced: 12-15 reps

Estimated time for exercise: This exercise can take around 10-15 minutes to complete.

Body Group:

Chest

Muscle Group(s):

Chest, Shoulders

Muscles used:

Primary:

Pectoralis Major

Secondary:

Deltoids

Tertiary:

N/A

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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