Dumbbell flying bird in prone position is one of the classic movements to exercise pectoralis major alone, which has a very obvious effect on increasing the thickness of pectoralis major and outlining the chest lines.

Dumbbell flying bird action in prone position: the body lies flat on the narrow stool, so that the shoulders can move freely, the arm holding the dumbbell is straight, and the elbow is slightly bent to avoid fitness locking.

Inhale, spread your arms and slide smoothly so that your elbows are shoulder height.

While exhaling, press the dumbbell to the initial position.

Precautions for lying dumbbell birds:

1. Pay attention to the feeling of stress on the chest.

2. Keep the control of dumbbells and keep the movements stable.

Don't load too much when practicing.