Dumbbell Incline Chest Fly
Build a bigger chest! Target upper pecs with the Dumbbell Incline Chest Fly.
The Dumbbell Incline Chest Fly is a compound exercise that mainly works the chest. You'll need: dumbbells or incline bench.
Required Equipment
Dumbbell Incline Chest Fly Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Dumbbell Incline Chest Fly Variations and Alternatives
How to do the Dumbbell Incline Chest Fly
Set up an incline bench at approximately a 30-45 degree angle.
Select a pair of dumbbells appropriate to your strength level.
Sit down on the bench with a dumbbell in each hand resting on your thighs.
Lie back on the bench and, with the help of your thighs, raise the dumbbells above you with your arms extended and palms facing each other.
With a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc until you feel a stretch on your chest. Your arms should remain stationary; the movement should occur only at the shoulder joint.
Use your chest muscles to reverse the motion, bringing the dumbbells back up to the starting position in a wide arc. Ensure that you are not using your arms to do the lifting but rather squeezing your chest to bring the weights back together.
Repeat for the desired number of repetitions.
During the exercise, make sure to maintain control of the dumbbells throughout the entire movement, avoiding any jerking or bouncing motions. Also, keep your movements smooth and do not let the dumbbells touch at the top as you maintain tension on your chest muscles.
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Dumbbell Incline Chest Fly FAQs
What muscles does the Dumbbell Incline Chest Fly work?
The Dumbbell Incline Chest Fly mainly works the chest. The main muscles are the pectoralis major.
What equipment do you need for the Dumbbell Incline Chest Fly?
Dumbbells or incline bench.
Is the Dumbbell Incline Chest Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Incline Chest Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Incline Chest Fly variations and alternatives?
Similar exercises include the Band Incline Chest Fly, Band Incline Fly, Cable Incline Alternative Fly and Cable Bench Decline Chest Fly.
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