As a cyclist, you may wonder whether to take or leave your upper body exercises. Why do you do them because they don’t show your strength on the bike? At least it’s wrong when it comes to certain upper body exercises like reverse fly.
Reverse fly exercises are aimed at muscles that support upright posture, including the upper and middle back (trapezius and rhomboid muscles) and the back of the shoulders (posterior or posterior deltoid muscles). All of these are the muscles that a cyclist needs to be strong and off the bike to maintain a solid and stable riding position. Therefore, reverse fly should focus on regular strength training programs.
Need more persuasiveness? Here’s what you need to know about moving and how to do it right, so you get all the rewards.
Why do cyclists need to do a reverse fly exercise?
“Most cyclists spend days riding their bikes and sitting at their desks at work,” says Rachel Andrews, CPT, a USA Cycling certified coach. By focusing on the muscles behind the body, you can give the muscles on the front side the necessary breaks and relieve the tension and pain you feel in your neck and shoulders.
By strengthening the posture muscles, Andrews says, you can also maintain a neutral spine position when cycling. The longer you can prevent your spine from arching or curling, the less unnecessary pressure you put on your neck and hips, the more aerodynamic and faster you can be.
In short, reverse fly can make the ride more comfortable and efficient as long as you know how to do it properly.
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How do you get the reverse fly right?
Andrews provides a live commentary on how to make this move.
- Stand with your legs spread across your shoulders and hold a light dumbbell (starting at 5-10 pounds) sideways with both hands.
- Bend your knees slightly, feed your hips behind the room, lower your torso until it is almost parallel to the floor, and hinge your hips forward. Exhale long to support your core.
- Make sure the weights hang at arm length, with the palms facing each other. Pause here and inhale.
- Keep your back flat, bend your elbows slightly, exhale, and lift the dumbbells to shoulder height. If you need to shrug your shoulders upwards to make movements (that is, if you lift your shoulders with your ears), the weights are too heavy. Choose a light pair of dumbbells.
- Grip the scapula together as you pull the dumbbell a lot (imagine you’re pinching a penny between the scapulas).
- Stop when your arm fits your shoulder. If you can’t see the dumbbells in your peripheral vision, it’s too high.
- Pause a little before putting the dumbbells back in and control them to lower the weights.
- repeat. Repeat 8 to 12 times for 2 to 3 sets.
Are there any common mistakes with reverse fly?
Andrews says that focusing on two particularly important points helps to avoid skeletal muscles that you don’t want to target (such as upper traps and neck) and maximize the benefits of reverse fly.
First, many people shrug their shoulders with their ears as they lift the weight. This defocuses the muscles of the back and increases the chances of shoulder pain and injury. In addition to losing weight, you can prevent your shoulders from shrugging by controlling your movements and thinking about keeping your shoulders away from your ears and stuffing your back.
Another common mistake that can occur during a reverse fly is to lift the weight too high. Doing this will defocus from behind and put extra stress on your shoulders. Andrews says that the weight of the peripheral vision needs to be maintained. If you cannot see it, lower the weight.
How can I retreat or advance the reverse fly?
If you want to make the reverse fly a little easier, it’s best to reduce the weight you lift. Trainers may recommend performing this exercise as a regression while sitting (and bending over), but Andrews states that this can actually cause lower back stiffness and pain. increase. In addition, many people find that folding their legs puts excessive pressure on the abdomen and tends to be quite uncomfortable. Instead, start with your weight (and standing) as needed and nail it to the right shape.
If you want to increase the challenge with a reverse fly, grab a heavier weight or slow down the person in charge. With additional control from the upper body and improved core stability, weights can be lifted and lowered very slowly.
How do you incorporate reverse fly into your workout?
For quick results, add a reverse fly to your standard strength training twice a week. A couple of sets of 8-12 iterations should work. “The reverse fly can be incorporated into whole body strength or upper body days,” says Andrews. “Some people train their whole body with a specific focus for each session, while others do upper / lower splits. In both cases, reverse fly is an accessory task, warming up, central nervous system. It is best performed after preparatory work, power work, and the main lift. “(Attachment work is usually a secondary work performed towards the end of training to hit the muscles missed on other lifts.” Moves, often manipulating smaller muscle groups or single joints.)
Andrews recommends starting with a very light weight for this exercise. This is because movement can be a little uncomfortable if you are not used to it. “We all live in that chronic crouched position, so there’s a lot of tendency to move these upper back muscles,” she says.
How much light is “light”? Andrews usually lets clients start with a £ 5 dumbbell. “Use them for a few weeks to open her breasts more comfortably and strengthen the back of her body,” she says. She progresses by adding weight, rep, sets, and slowing down.
If he finds it simply unpleasant to do this exercise in a crooked position, Andrews suggests lying down on a flat bench. Inclined benches also work, but this can cause the shoulders to be more emphasized and the back to be less emphasized.
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