incline dumbbell flye
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Incline Dumbbell Flye: Chest Workout

Athletes in Motion
Athletes in Motion
August 28, 2017
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Your chest is one huge mass of muscle and maybe one of the most outstanding and respected features of the male body. When a man walks into the gym and has a deep, robust chest, it says a lot about his dedication to the iron. It’s also very noticeable whether he’s wearing a stringer or a full-on hoodie. There’s no hiding it. When it comes to upper chest here’s an exercise that you may not be using but should be: the Incline dumbbell flye!If you have ever stepped foot in a gym odds are pretty good that you have bench pressed and often. Bench pressing is a staple, but to achieve maximal fullness in your chest, you must almost train it as if it were three separate muscles: upper, middle, and lower.

So, how do you do that? By simply changing the angles in which you lift you can also change the emphasis or targeted area. For example, you should be using the flat bench, incline bench, and decline bench and pushing heavy weights from all three different angles to get the full chest effect. You have probably done flyes on a flat bench, however, the incline adds an extra emphasis to the highest part of the upper chest and gives you a bit more umph on top. Round ‘em out! You’ll create the man boobs that you actually want, the ones you can flex individually.

How To Perform The Incline Dumbbell Flye:

  1. Set an incline bench to 30 degrees.
  2. Grasp two dumbbells.
  3. Sit on the bench and support the dumbbells above your upper chest with your arms fixed in a slightly bent position at the elbow.
  4. Rotate your wrists so that the palms of your hands are facing you.
  5. Slowly lower the weights out to your sides until you feel a stretch in your chest and shoulders. At the bottom of the movement, your arms will be out to your sides.
  6. Slowly bring the weights back to the starting position while keeping the weights over your chest.

Trainer Tips:

Keep your shoulders internally rotated so that your elbows point downward at bottom of the movement and outward at top of the movement. Also, don’t let the weight drift toward your neck and head. Stay above your chest. All movement should occur at the shoulder joint, never at the elbow joints.

Chest Workout Featuring the Incline Dumbbell Flye:

  • Barbell Chest Press 3 sets of 10-12
  • Barbell Incline Press 3 sets of 10-12
  • Decline Dumbbell Press 3 sets of 8-10
  • Incline Dumbbell Flye 3 sets of 8-10
  • Push Ups To failure

--Sarah Chadwell, CPTRead more fitness articles here.

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