Incline Dumbbell Chest Flye - with Wrist Rotation
a.k.a. Supinating Incline Dumbbell Flyes
Differentiation: Mechanics
This variation of Chest Flyes is unique. Here is how: you rotate your hands 90 degrees | until they face forward by at the top position of the movement. This movement targets your upper pectorals | and lower chest.
Starting Position
To get into starting position, do this...
1) Locate a movable incline bench.
2) Set the adjustable bench to a 45-degree angle.
3) Obtain two dumbbells.
4) While holding a dumbbell in each hand, sit on the bench.
5) Lie back on the incline bench with your back flat against the pad...
6) ...with your feet flat on the floor, shoulder-width apart.
7) Lift the dumbbells straight over your chest - with your palms facing inward.
8) For heavier weight, rest the dumbbells on the top of your thighs about 2 inches from your knee until ready to begin. You can use your thigh to help push each dumbbell up - one at a time.
9) Bend your elbows bent slightly.
10) Rotate your wrists until your palms are facing you.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale as you arc your arms slowly outward while twisting your wrists
3) ......until your palms are facing each other and you feel your chest muscles stretch.
4) Hold this position for a count of one second before doing another rep.
5) Exhale as you arc the dumbbells up
6) ...while twisting your wrists until the dumbbells are end to end.
7) ...to the starting position.
8) Repeat reps for a full set.
9) 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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