Incline Dumbbell Flyes

Introduction to Incline Dumbbell Flyes


Incline dumbbell flyes target the fibres of the clavicular head of the pectoralis major (upper chest).

This exercise is especially effective when used as a pre-exhausting exercise, early on in chest workouts. If incline dumbbell flyes are performed at the beginning of the workout, when it comes to pressing exercises the chest muscles will already be exhausted. This means that the chest will fail before any secondary muscle groups such as triceps brachii and/or deltoids, and you will get the most benefit from your workout.

Incline dumbbell flyes are a great way to add mass to the upper chest area.

Incline Dumbbell Flyes Instructions


  • Take hold of a pair of dumbbells and position yourself on a bench with around 30 degrees of incline.
  • Lay back on the bench and position the dumbbells directly above your chest.
  • With a slight bend in the elbows, lower the dumbbells until your upper arms are parallel with the ground and you feel a stretch in the chest.
  • Contract the chest and raise the dumbbells back to the start position.
  • Repeat for the desired amount of repetitions.

Incline Dumbbell Flyes Muscles Worked


Incline Dumbbell Flyes Muscles Worked

Primary

Clavicular head of Pectoralis Major.

Secondary

Sternal head of Pectoralis Major, Pectoralis Minor, Biceps Brachii, Anterior Deltoids.

 

 

 

 

 

 

Advice


  • Ensure the shoulder blades are squeezed together and are flat against the bench before performing incline dumbbell flyes. Also, ensure there is a natural arch in the lower back.
  • Squeeze the dumbbells together at the top of your incline dumbbell flyes to get maximum contraction in the chest.
  • Provide the clavicular fibres with continuous stress throughout the entire range of movement by switching to cables.  Stress is gradually transferred onto the arms as the weight is raised when performing incline dumbbell press. Cables will allow you to work the chest to a greater degree. This can be overcome with dumbbells by only performing the first 30 – 45 degrees of the contraction movement, and then lowering the dumbbells back to the start position – keeping tension on the chest throughout the exercise.
  • As with all exercises, concentrate on good form over large weights. The arms should be kept as straight as possible (with a slight bend in the elbow to prevent locking out) throughout incline dumbell flyes, so choose a weight that allows you to do this.

Photo Credit: Everkinetic

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