Incline Dumbbell Palms-Out Chest Flye

Differentiation: Mechanics

This variation of Chest Flyes is unique from other chest flye exercises. Here is how: you use a palms-out hand position. Using this hand position creates an angle in your pectoral muscles | that maximizes the force on your outer pectorals. This force output increases their overall strength.

Starting Position

To get into starting position, do this...

1) Locate a movable incline bench.

2) Set the 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 weights directly overhead - with your palms facing your feet.

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 slightly.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your palms facing forward, exhale as you allow the dumbbells to arc outward, using a controlled movement

3) ...until your arms are in an airplane-like position and you feel your chest muscles stretch.

4) At the bottom of the movement,

5) Hold this position for a count of one second before doing another rep.

6) Inhale as you flex your pecs while lifting the dumbbells back to their starting position.

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...

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 palms facing forward.

Keep your arms slightly bent at the elbows and maintain this same angle during the movement.

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.

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