Incline Dumbbell Chest Flye
a.k.a. Incline Bench Flyes
Differentiation: Mechanics
This variation of Chest Flyes is unique. Here is how: you use dumbbells. Using equal weight ensures that each pectoral muscle lifts the same amount of weight. Using equal weight increases the overall symmetry of your pectoral muscles.
Starting Position
To get into starting position, do this...
1) Locate a movable incline bench.
2) Set the angle of an incline bench to a 30-degree angle.
3) Obtain two dumbbells.
4) While holding a dumbbell in each hand, sit on the bench.
5) Lie back on the bench with your back flat against the pad.
6) Place your feet flat on the floor, shoulder-width apart.
7) Lift the dumbbells up - with your palms facing each other, until your arms have a slight bend in the elbows.
8) The dumbbells should touch each other.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) With your palms facing up, inhale as you arc your arms to your sides, using a slow and controlled movement
3) ...until you feel your chest muscles stretch.
4) Exhale as you arc the dumbbells back upward
5) ...to starting position.
6) Hold this position for a count of one second before doing another rep.
7) Repeat reps for a full set.
8) When your set is complete, lower each dumbbell to your thigh and then to the floor.
Proper Form
Pay special attention to following proper form by...
Keep your arms slightly bent at the elbows and maintain this same angle during the movement.
Be sure to maintain control of the dumbbells. Keep the dumbbells in line with your shoulders, which will maximize the amount of force on the outer pecs.
Keep your back flat on the bench's pad.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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