Chest fly with dumbbells (inclined)
The dumbbell incline chest fly is an effective upper chest workout that targets the pectoral muscles, along with the deltoids and triceps. By performing this exercise on an incline bench, you can emphasize the upper part of the chest, enhancing muscle definition and strength. Athletes benefit from improved upper body power and stability, essential for sports requiring pushing and overhead motions. Additionally, the exercise promotes better posture and shoulder mobility, crucial for athletic performance and injury prevention.
| Primary muscle group: | Chest |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
33kg
Avg. weight
72lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Sit on an inclined bench with a dumbbell in each hand, resting them on your knees.
- 2Lie back and kick the dumbbells up to position them over your chest, one at a time.
- 3Spread your legs and place your feet flat on the floor.
- 4Slightly flex your elbows and internally rotate your shoulders so your elbows point outwards.
- 5Inhale as you lower the dumbbells to your sides in an arcing motion, feeling a mild stretch in your chest or shoulders.
- 6Exhale as you press the dumbbells back up to the starting position.
- 7Repeat for the prescribed number of repetitions.
Tips & Tricks
Maintain a Slight Bend in Your Elbows: To prevent undue stress on your elbow joints, keep a slight bend in your elbows throughout the movement.
Control the Motion: Avoid swinging the weights. Control the motion to engage your chest muscles more effectively and reduce the risk of injury.
Proper Breathing: Inhale as you lower the dumbbells and exhale as you bring them back up. Proper breathing can help stabilize your core and improve performance.
Do Not Lock Your Elbows: When bringing the weights together, ensure you do not lock your elbows. This maintains tension on the chest muscles.
Align Your Wrists with Your Elbows: Keep your wrists aligned with your elbows. This alignment ensures proper form and reduces stress on your wrists.
Avoid Overstretching: Do not lower the dumbbells too far down. Overstretching can lead to shoulder injuries. Lower the weights until your elbows reach shoulder level.
Use an Appropriate Weight: Use a weight that you can control without compromising your form. It's better to start with lighter weights and increase gradually.
Engage Your Core: Keep your core engaged throughout the exercise to stabilize your body and maintain proper form.
Focus on Squeezing the Chest: As you bring the dumbbells back together, focus on squeezing your pectoral muscles to enhance muscle engagement.
Consistent Tempo: Maintain a consistent tempo, typically using a 2-1-2 count (two seconds to lower, one second pause, and two seconds to lift back up). This helps in maintaining control and maximizing muscle tension.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
