Video Version 1 Standard
Building a strong chest and pair of shoulders is important for both athleticism and aesthetics.
Many people ignore their upper chest. Do not be one of them, start using Incline flys today.
The Incline Dumbbell Fly will help you to add size and definition to the top of your chest.
Dumbbell flys are an isolation exercise that focuses on building strength in your chest and shoulders. They use a simple movement pattern and have a beginner difficulty level.
We will cover how to perform two types of incline dumbbell flys with video and image examples. Also, a written step by step walkthrough describing exactly how you carry out this exercise.
Video Version 2 Wrist Twist
The equipment you need to be able to perform them. The different muscles where this activity focuses. Then, we will cover some of the benefits you get by adding it to your training routine.
Finally, we will include some different variations you can use in replacement of this one.
Incline Dumbbell Fly How to Guide
Version 1 Image Example
Step by Step Description
Step 1: Set the adjustable weight bench to be at an angle between 30 and 45 degrees. Pick up a dumbbell with each hand and sit on the end of the weight bench.
Step 2: Put the dumbbells on your thighs using a neutral grip (palms facing toward each other). Lie back on the inclined bench and lift your legs one at a time to help get the weight up. Put your feet back down, make sure to firmly plant your feet on the floor the help with stabilizing your body.
Step 3: Have a slight bend in your arms and extend them moving the weight above you (the weight should be over top of the chest and not the shoulders). To perform the standard fly keep your hands in a neutral grip (facing each other).
Option 2 - Wrist Twist
Rotate your wrists, so the palms of your hands are facing towards you. When your palms are in this position, your pinky fingers should be next to each other.You are now in the starting position.
Step 4: Breathe in and use a slow and controlled movement to lower the dumbbells out to the side while keeping your arms extended by rotating at your shoulders. Keep lowering the weight until the palms of your hands are level with your shoulders. Your palms should now be facing up towards the ceiling.
Step 5: Breather out and squeeze your chest muscles to raise the dumbbells back to the starting position. You should be using the same path of motion used when the dumbbells got lowered. Again rotate the wrist to bring your pinky fingers near each other when the weight gets raised.
Option 2)
If you are using the wrist twist method, you need to rotate the wrist to bring your pinky fingers near each other when the weight gets raised.Repeat for the desired time or repetitions you have selected.
Version 2 Image Example
Equipment Required
There are two different pieces of equipment needed for training with this exercise.
You will need an adjustable weight bench. The other piece of equipment required is a pair of dumbbells. Kettlebells can also get used in replacement of dumbbells.
Muscles Worked
While this is an isolation exercise, multiple different muscle groups are involved.
The primary muscle worked is the upper part of your chest (clavicular head of the pectoralis major).
The secondary muscles involved in this lift are your Shoulders (the anterior head of the deltoid) and the Lats (Latissimi dorsi) are used to help with squeezing your arms together.
Your Biceps (biceps brachii muscle), Triceps, wrist flexors, and Forearms perform an isometric contraction. The isometric contraction is required to hold the weight with your elbows in a slightly bent position.
The higher you set the incline, the more it will focus on the top of your chest and shoulders. However, you should not set it past 45 degrees to limit your chances of injury.
Benefits
Ignoring the top of your chest will develop muscle imbalances and weak points in your body.
Using the Incline Dumbbell Fly will bring your upper chest (clavicular head) up to par with the rest of your chest (sternal head).
Pushing movements are used all the time throughout a typical day.
From mowing the lawn to throwing a ball. Haveing a powerful chest and shoulders will make these tasks simpler and reduce your chance of injury when you do them.
Training Tips
Use a slow and controlled movement, focus on stretching and contracting your pectoral muscles.
Add this exercise near the end of your routine after you have completed all your heavy pressing compound lifts.
Use a heavy enough weight to challenge yourself when performing the exercise. Just make sure not to lift too heavy, or your form will begin to break down.
Do not lower the weight past being level with your shoulders. Some people lower slightly past this point to create more of a stretch in the pectorals. Once you begin lowering past shoulder level the chance of injury drastically increases.
Keep your shoulders pinned back and your upper back flat on the bench when you are performing this lift. When you lift the weight overhead, the dumbbells should be over your chest and not the shoulders.
Variations of the Incline Dumbbell Fly
- Low Pulley Cable Crossovers
- Incline Cable Flys
- Kettlebell Incline Flys
Inclosing
Isolation training is more necessary to people who are at an intermediate or advanced level.
If you just started lifting, you should use heavy compound moves for the first few months. Then you can think about adding some isolation exercises to enhance your training.
If you do not have a strong foundation of muscle, isolation exercises are going to give you little benefit.
Heavy compound movements are essential to building a strong foundation of strength in the beginning.
The Incline Dumbbell Fly is a great way to help build up your upper chest. Many lifters neglect training the upper portion of their chest.
Failing to train the upper part of your chest will reduce your performance in sports. It also reduces the aesthetics of your chest.
You cannot build a complete, well-rounded chest without specifically focusing on the upper portion.
So get out there today and start training your upper chest.
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