Chest fly with dumbbells (inclined)

Exercise overview

Primary muscle group: Chest

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 33

Average per rep (lbs)*: 73

Weight counts twice!

Description: Sit on an inclined bench with a dumbbell in each hand, resting them on your knees. Lie back and kick the dumbbells up to position them over your chest, one at a time. Spread your legs and place your feet flat on the floor. Slightly flex your elbows and internally rotate your shoulders so your elbows point outwards. Inhale as you lower the dumbbells to your sides in an arcing motion, feeling a mild stretch in your chest or shoulders. Exhale as you press the dumbbells back up to the starting position. Repeat for the prescribed number of repetitions.

Exercise ID: 00147

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.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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