How many dumbbells are suitable for training chest muscles with flying birds

The weight of dumbbells used by flying birds to train their chest muscles varies from person to person. It is usually recommended that men use 5-15 kilograms of dumbbells and women use 2-8 kilograms of dumbbells. The specific weight needs to be adjusted according to the training stage, muscle strength, and movement standards. The movement of flying birds mainly stimulates the pectoralis major muscle, and excessive weight can lead to shoulder joint compensation and increase the risk of injury. Beginners should start with light weight, ensure complete movement trajectory, and feel the contraction of chest muscles. When the standard can be completed 12-15 times/group, the weight can be gradually increased by 0.5-2 kilograms. Intermediate trainers choose weights that can be completed 8-12 times per group, while maintaining a slight sense of difficulty in the last 2 attempts. Heavy weight and low frequency training are more suitable for experienced fitness enthusiasts, but attention should be paid to controlling the speed of the centrifugation stage.

In special circumstances, it is recommended to use 1-3 kg dumbbells during the rehabilitation period or for those with limited joint movement, with a focus on muscle control rather than weight-bearing. People with a history of rotator cuff injury or chest muscle strain should choose elastic bands instead of dumbbell training under the guidance of a doctor. For those with a larger weight base, they can establish their basic strength through self weight training such as push ups, and then transition to dumbbell flying birds. Warm up the shoulder and thoracic joints thoroughly before training, and use dynamic stretching to activate the target muscle groups. Schedule 2-3 chest exercises per week, and it is recommended to perform bird movements after a bench press. Resting between groups for 60-90 seconds, combined with protein supplementation and sufficient sleep, can better promote muscle repair and growth. Long term use of a fixed weight can lead to a plateau period, and it is recommended to adjust the training plan every 4-6 weeks.