Incline Dumbbell Flyes

Introduction

Incline Dumbbell Flyes are a highly effective isolation exercise designed to target the upper portion of the pectoral muscles, specifically the clavicular head of the pectoralis major. By performing this movement on an incline bench, typically set at a 30 to 45-degree angle, you can emphasize the upper chest more than traditional flat bench flyes. This exercise not only enhances the aesthetic appearance of the upper chest but also contributes to overall chest strength and muscle balance. Incorporating incline dumbbell flyes into your hypertrophy-focused training regimen can help in achieving a well-rounded and sculpted chest, making it a valuable addition to any upper body workout routine.

Execution

How to Perform Incline Dumbbell Flyes

Setup

1. Adjust an incline bench to a 30-45 degree angle.
2. Sit on the bench with a dumbbell in each hand, resting them on your thighs.
3. Lie back on the bench, bringing the dumbbells to shoulder height with your palms facing each other.
4. Ensure your feet are flat on the floor and your back is pressed firmly against the bench.

Execution

1. Begin by pressing the dumbbells up so they are directly above your chest, with a slight bend in your elbows.
2. Inhale and slowly lower the dumbbells in a wide arc until they are level with your chest. Your elbows should remain slightly bent throughout the movement.
3. Feel the stretch in your chest muscles as you lower the weights.
4. Exhale and bring the dumbbells back to the starting position by reversing the arc, squeezing your chest muscles at the top of the movement.
5. Repeat for the desired number of repetitions.

Finishing

1. After completing your set, carefully lower the dumbbells back to your thighs.
2. Sit up slowly, using your legs to help lift the dumbbells off the bench.
3. Place the dumbbells back on the rack or floor safely.