Hello, welcome to today's episode of the Personal Training Show. I'm Jennifer.
I'm Lawrence. And today we're going to be teaching the proper technique for
Flatbench Flies. Flatbench Flies? That's right. Ready? Ready. Let's go to the gym.
Let's go. Okay, Gauvin's going to use 12s for Flatbench Flies and that's what
she's going to be using in her upcoming music video. So we'll let her stick with
those. Now usually the dumbbells will be at the floor. So let's go ahead and put
those. Like for instance, if you're working out with somebody, you would
finish your set and put them down on the floor and move away and they would come
and they would do their set and get them on the floor. So I tell you what, go
ahead and do that naturally and show them what that looks like. Okay, here we
go. Take a seat on the end of the bench. It's with the smaller nose, not the
flatter side if you've got one like that. Just bend over and reach them. Put them
right there behind your knees on your quads. I'm ready to go. Lay down. Good. Now
in this exercise the dumbbells are put right over your ribcage. Okay, let me
show you what that means. All right? Like right now they're pretty good but it's
not necessarily natural to do that. Usually you put them right over where
your shoulder joints are. That's just the most natural place to put them. But
where they go is over your ribcage. So see that's just an inch or whatever
forward. Okay? And they stay level. Okay? So they're not like this. Okay? And
they're together and everything like that. That is your starting position. You
want to feel balanced. It's a neutral balance is where they start. Now the
movement, let me back up. I need those shoulders down and ribcage up. That's
true in everything that we do. Okay? All of our body exercises. It stabilizes the
locations of your shoulder joints. That's very important. And it ensures there's
no strain on them. That's very, very important. And it ensures that the right
muscles are working and that the right muscles are doing the right thing. Okay?
Remember it's a right amount program. It's also a right level of each detail.
Okay? So we got that whole balance and alignment thing. I'm sure you're sick of
hearing about balance and alignment. So let me see this one come down to the side.
Good? I'm sorry I meant both of them. All right. Let me see both of them come down
to the sides. Good? And back. Okay? That was good. Okay. Now this elbow. The elbow
is in the least straining position when it points to the side. Right now hers is
pointed this way out towards our gym windows. Now see? So what she did is she
took this arm and she went boop. You do that from the shoulder joint. Okay?
Guess what? You can do that all day long from the shoulder joint. That's what the
shoulder joint does. Okay? That's a part of what we mean by rotator cuff. We
rotate the upper arm bone, the ball of the upper arm bone, as it's in the shoulder
joint capsule. And we rotate it. Don't ask me what the shoulder joint is called.
It's a very confusing title. Alrighty? So you got that. Now let's see it again.
Good. Okay. Now that pretty much concludes the instruction on this one. So
open and close. Can you, how many more can you do comfortably? Like two? Sure.
Hold on. Hold on. Go back to the top. What I want you to watch for, you just have to
watch how the vibrations are emanating on her body and later you'll
see it on the music video. But we want to use the rib cage muscles. So you
picture muscles that are on the outside, you know, of the rib cage. It's like a
beer barrel. You picture the muscle tissue that's called external. It's external
of our skeleton. The vital organs are in the middle. So you picture this padding
of muscle and you grip it mildly. You just want a firm grip of your rib cage
muscles. Do that as you prepare to open the first one and then you'll feel how
those rib cage muscles actually are providing the energy to wag your arm. The
shoulder joint is just a hinge in this exercise. It's usually just a hinge.
All right. Now watch her do two good ones.
Turn in. Now don't turn them in. Sit up. I'm going to bring my knees up to meet them
because it's easier. Correct. You just roll forward. Go ahead and do the mount in
the dismount one more time and turn them. Oh, no, no, no. I'm sorry. You don't turn
them. Wrong exercise. Okay. And the dismount. Good. Okay. I want to talk to you
that one more time. Not the mount. Do that. Okay. One less detail on this
dismount. You take these. You know, you're in control of them and you start
moving them forward as you lift your knees and they meet each other and sit
you up. So do that. Move those forward. Good. If you don't move them forward
first, you don't have that momentum. Momentum is everything. That means we
don't ever strain ourselves. So one last time on the mount dismount. Do one good
rep. One good rep. Oh, she's got a center of her ribcage. One good rep. And you're
done. Guide those forward. Okay. That's all for teaching flat bench flies today.
You did good. How did I do? Wonderful. Thank you. Thank you very much. See y'all
next time. Bye. Bye.
Flat bench flies are a unique exercise. They allow you to feel the muscles of
your ribcage. That's a unique combination of muscles that are designed to work
together. And no other exercise allows you to feel it like that. We're always
talking about upper back. We're talking about upper chest all the time. But the
the way the dumbbells lower on either side of your ribcage allows you to feel
tension really. It's like a grip that's all around your ribcage. You just tense
the muscles all around your ribcage. That's how you control yourself and all
the other upper body exercises. So it's a unique lesson that you use in every
other upper body exercise. Think about that. I'll see you soon. Bye.
