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Dumbbell Flys, Inclined Bench |
Type: Chest |
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Inclined dumbbell flys 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.
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Upper Chest
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Shoulders
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Dumbbell Flys, Inclined Bench Steps:
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.
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Brace the abdominals and back muscles to insure alignment of the spine.
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Make sure the small of the back is in contact with the bench throughout the movement.
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Extend the arms and position the dumbbells together directly over the middle of the chest.
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Fix the elbows, with a slight bend. This reduces stress on the elbow joint.
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Maintaining the same elbow position gently lower the arms to the horizontal position either side of the torso until the shoulders are fully extended.
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Raise the arms back to the start position and repeat for the required number of repetitions.
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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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Basic workouts only get you so far... | | | For real results try  » Click here to find out more |
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