The Dumbbell Incline Fly is a strength training exercise that primarily targets the chest muscles. It also engages the shoulders and triceps to a lesser extent. This exercise is typically done on an inclined bench to increase the range of motion and target the upper chest.
How to perform
To perform the Dumbbell Incline Fly, follow these steps:1. Set up an inclined bench at a 30 to 45-degree angle.
2. Grab a pair of dumbbells that are appropriate for your strength level and lie down on the bench with your feet flat on the floor.
3. Hold the dumbbells directly above your chest with your palms facing each other and a slight bend in your elbows.
4. Slowly lower the dumbbells out to the sides in a wide arc while keeping a slight bend in your elbows. Your arms should be parallel to the floor at the bottom of the movement.
5. Pause briefly at the bottom of the movement, then exhale as you bring the dumbbells back together above your chest by squeezing your chest muscles.
6. Repeat for the desired number of reps.
It's important to maintain control throughout the movement and avoid using momentum to swing the weights up. Start with a lighter weight to perfect your form before gradually increasing the weight as you get stronger. It's also important to keep your core engaged and your back flat against the bench to avoid straining your lower back.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.