How to perform Dumbbell Incline Chest Fly with proper form
Setup:
- Bench Position: Set an adjustable bench to a 30-45 degree incline.
- Dumbbells: Grab a dumbbell in each hand, palms facing each other.
- Starting Position: Sit on the bench, resting the dumbbells on your thighs. Lean back onto the bench.
Execution:
- Starting Position: Raise the dumbbells above your chest with a slight bend in your elbows. Arms should be extended but not locked.
- Lowering Phase: Slowly lower the dumbbells out to the sides in a wide arc. Keep a soft bend in your elbows throughout the movement.
- End Position: Lower until you feel a stretch in your chest, usually until your elbows are at or slightly below shoulder level.
- Raising Phase: Contract your chest and bring the dumbbells back together in the same arc to the starting position while maintaining control.
Key Points:
- Control Movement: Perform both lowering and raising phases slowly to maintain tension on the chest.
- Breathing: Inhale while lowering, exhale while raising.
- Maintain Posture: Keep your shoulder blades retracted and feet flat on the ground for stability.
- Avoid Overstretching: Don’t let your elbows drop too low to prevent shoulder strain.
Common Mistakes:
- Using Too Much Weight: Choose a weight that allows you to maintain proper form.
- Excessive Elbow Movement: Keep elbows slightly bent without flaring them out wildly.
- Arching Back: Maintain a neutral spine to avoid unnecessary strain on the lower back.
This guide ensures you perform the Dumbbell Incline Chest Fly safely and effectively for optimal chest development.
Exercises
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
Incline Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Lying Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Lying Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Preacher Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Preacher Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms