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Dumbbell Flyes, Inclined Bench

Type: Chest
Inclined dumbbell flyes target the upper chest muscle and also the shoulders. The movement comes from the shoulders to isolate the chest pectoral muscles and give them an intense workout.
Level :  Equipment : Yes
Upper Chest
Shoulders

Dumbbell Flyes, Inclined Bench Steps:

Step 1:
Take hold of a dumbbell in each hand and lie back on an inclined bench between 45 & 60 degrees with feet firmly placed on the floor.

Step 2:
Brace the abdominals and back muscles to insure alignment of the spine.

Step 3:
Make sure the small of the back is in contact with the bench throughout the movement.

Step 4:
Extend the arms and position the dumbbells together directly over the middle of the chest.

Step 5:
Fix the elbows, with a slight bend. This reduces stress on the elbow joint.

Step 6:
Maintaining the same elbow position gently lower the arms to the horizontal position either side of the torso until the shoulders are fully extended.

Step 7:
Raise the arms back to the start position and repeat for the required number of repetitions.

Top Tip:

The only movement should be in the shoulders, with horizontal flexion and extension. The elbows should be fixed with a slight bend. Inclining the bench focuses on the upper chest (pectoral) muscles.
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