Chest fly with dumbbells twisted (inclined)

Exercise overview

Primary muscle group: Chest

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 51

Average per rep (lbs)*: 113

Weight counts twice!

Description: Set Up the Bench: Adjust the incline bench to a 15-30 degree angle. Position Yourself: Lie back on the bench, ensuring your head and back are in full contact. Place your feet flat on the floor for stability. Hold the Dumbbells: Grasp a dumbbell in each hand and hold them above your chest, with your palms facing each other. Press and Rotate: Extend your arms to press the dumbbells straight up while rotating your wrists smoothly. Lower the Dumbbells: Inhale deeply as you lower the dumbbells in an arc direction until your arms are almost parallel to the ground and the dumbbells are aligned with your chest. Return to Start: Exhale while squeezing your chest muscles to push the dumbbells back up to the starting position. Repeat: Perform the motion in a controlled manner, maintaining a soft bend in the elbows throughout the exercise. Repeat for the desired number of repetitions.

Exercise ID: 00024

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Chest fly with dumbbells twisted (inclined)

Exercise tips and tricks

Warm-Up Properly: Start with a proper warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to increase blood flow.
Choose Appropriate Weight: Select a weight that challenges you without compromising your form. It’s better to start lighter and focus on technique than to use heavy weights and risk injury.
Correct Bench Angle: Adjust your bench to a 30-45 degree incline. This angle specifically targets the upper chest and anterior deltoids effectively.
Elbow Position: Keep a slight bend in your elbows throughout the movement. This reduces the strain on your elbow joints and helps engage your chest muscles more effectively.
Twist at the Top: As you bring the dumbbells up, twist your wrists so your palms face each other at the top of the movement. This slight twist can enhance muscle contraction and target the chest from a different angle.
Control Your Movement: Focus on slow, controlled movements rather than rushing through reps. This helps in achieving better muscle engagement and reduces the risk of injury.
Mind-Muscle Connection: Concentrate on feeling the stretch and contraction in your chest muscles. Visualize your muscles working to ensure a stronger mind-muscle connection.
Breathing Technique: Exhale as you lift the dumbbells and inhale as you lower them. Proper breathing helps in maintaining intra-abdominal pressure, which provides better stability.
Range of Motion: Allow for a deep stretch at the bottom but avoid lowering the dumbbells too far below chest level to prevent shoulder strain. Proper range of motion is crucial for maximizing the benefits.
Spotter or Safety: If you’re lifting heavier weights, consider having a spotter for added safety or ensure you are in a gym setting where you can safely drop the weights if needed.
Consistency and Progression: Include this exercise regularly in your chest routine for best results and aim to gradually increase the weight or number of reps to keep challenging your muscles.

Exercise overview

Exercise tips and tricks

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