The incline dumbbell flyes is one of the best upper chest exercise. The exercise hit the outer part of the upper chest muscles. As well as the other movement type ’’Flyes’’ the incline dumbbell flyes helps to train the chest muscles without using the triceps. This ensures we are reaching muscular failure with the chest not with the triceps. The exercise could be perform in the beginning of the workout to pre-exhaust the chest muscles or at the end to finish the chest workout without the triceps strength limit performance.
Position set of dumbbells at the end of an incline bench. Pick up the dumbbells of the floor using a neutral grip (palms facing inward), place the dumbbells at the end of your thighs and sit down at the edge of flat bench. Then push the dumbbells with your thighs and lie back on the bench, with the dumbbells straight up above your upper chest, at shoulder width. Slightly bend your elbows and keep it in this position during the entire movement. The dumbbells should be at 10-15 centimeters from each other. This is your starting position.
Breathe in and start to slowly lower the weights out and down in a big arc until your upper arms stand parallel to the floor and you feel a good stretch in your chest muscles. After you reach the lower position carefully change the direction of the movement and bring up the dumbbells in the same big arc without bending in your elbows as when you doing press movement. When you reach the top make a good peak contraction and squeeze your chest muscles as you breathe out.
- During the movement concentrate on keeping your elbows slightly bended and stationary the movement should only occur the shoulder joint.
- Do not touch the dumbbells at the top, keep them about 10-15 cm. apart, this would help you to keep constant tension on the pectoralis muscles and will lead to a better development.
- Perform the negative phase twice longer than the positive.
- Use a spotter for your heavy sets.