Chest Incline Dumbbell Fly
The Chest Incline Dumbbell Fly is a great exercise for targeting the upper portion of the chest muscles. It is similar to the Chest Incline Dumbbell Press but the movement is different. Here is a step-by-step guide on how to perform the exercise properly:
1- Start by setting an incline bench to a 30-45 degree angle and sitting on it with a dumbbell in each hand.
2- Plant your feet firmly on the ground and engage your core to keep your back straight.
3- Begin by laying back on the bench and holding the dumbbells above your chest with your elbows slightly bent and palms facing each other.
4- Slowly lower the dumbbells out to the sides in a wide arc, keeping a slight bend in your elbows.
5- Once you reach the bottom of the movement, your chest should be stretched and your arms should be parallel to the floor.
6- Bring the dumbbells back to the starting position by squeezing your chest muscles and bringing the dumbbells back up to the starting position.
7- Repeat this movement for the desired number of reps and sets, making sure to use proper form throughout the exercise.
It is important to use a weight that is challenging, but also allows you to maintain proper form throughout the exercise. And always have a spotter when you are doing this exercise.
Additionally, it’s important to keep your shoulders back and down, and avoid arching your lower back. This will help you to maintain proper form and prevent injury.
Also, you can use different angles to target different parts of the chest muscles, such as a steeper incline to target the upper chest or a shallower incline to target the middle chest.
Finally, it’s important to remember to breathe properly during the exercise. Exhale as you press the dumbbells out to the side, and inhale as you bring them back to the starting position.
In summary, the Chest Incline Dumbbell Fly is a great exercise for targeting the upper portion of the chest muscles. Use proper form, challenge yourself with weight, and breathe properly throughout the exercise. It’s different from the Chest Incline Dumbbell Press in the way the movement is executed.
“Take steroids, train, eat, sleep, repeat.”– Walter Wiseman