The incline dumbbell fly mainly targets your upper pectoral muscles. It is considered to be an isolation exercise.
The equipment you need to execute this exercise is an inclined bench and a pair of identical dumbbells.
How to do the incline dumbbell fly:
- Start by adjusting the bench so that it inclines to about 30 degrees.
- Grasp the dumbbells on both hands and sit on the bench. Press your feet firmly on the floor and lie on your back on the inclined pad. Stretch your arms towards the ceiling, ensuring that your arms align with your shoulders. Keep your chest up, and squeeze your shoulder blades together. This marks your starting position.
- While inhaling, lower both arms simultaneously so that they are parallel to the floor.
- Pause briefly, then raise the dumbbells to the starting position.
- Perform about 10 reps for 3 sets.
WHAT MUSCLES DOES THE INCLINE DUMBBELL FLY WORK?
UPPER PECTORAL MUSCLES
The incline dumbbell fly primarily focuses on your upper pectoral muscles. The pectorals are large muscles that are located in your chest region.
Therefore, the exercise promotes massive chest development. Strong chest muscles are important in developing upper body strength.
SHOULDER MUSCLES
The technique plays a vital role in engaging your anterior deltoid muscle. While executing the technique, you push your shoulder blades together.
As a result, you build and strengthen the muscles around your shoulder joint. This helps in reducing shoulder pain.
INCLINE DUMBBELL FLY BENEFITS
PUTS EMPHASIS ON YOUR UPPER CHEST
As mentioned earlier, the incline dumbbell fly is an isolation exercise since it targets your chest. This helps to grow and strengthen your chest muscles.
If you aim at building your chest, include this exercise and its variations in your workout routine.
PROMOTES A WIDE RANGE OF MOTION
Compared to other exercises such as the flat bench press, this exercise promotes a greater range of motion. Therefore, you do not experience too much stress on your shoulders.
PROMOTES STRENGTH GAINS
The incline dumbbell fly plays a critical role in strengthening your upper body. This helps you to perform daily activities with minimal strain. For instance, you can push or carry heavy objects.
Furthermore, your athletic capabilities improve since you can perform tennis or golf. Your performance at the gym also improves since you can execute other exercises that involve carrying heavy weights.
ENHANCES GOOD POSTURE
The incline dumbbell fly activates scapular contraction, stretches your pectoral muscles, and engages your shoulder blades.
Moreover, the workout stabilizes your back. This results in improved posture. A healthy posture eliminates back pain.
ENHANCES BETTER BREATHING
Performing the technique correctly and consistently will improve your breathing. This is because your pectoral muscles are located near your ribcage.
On that account, when your pectoral muscles grow, your ribcage expands, causing deeper breaths.
IMPROVES APPEARANCE
The most conspicuous benefit of the incline dumbbell fly is improvement in appearance. The good thing is that this benefit favors both genders.
Men develop wide, strong, and well-toned chest areas. This boosts your confidence as you wear muscle shirts or walk shirtless. Ladies are not left behind.
The workout lifts and supports the breasts since it activates the breast tissue muscles. This gives you confidence and a youthful appearance.
ALTERNATIVES TO INCLINE DUMBBELL FLY
INCLINE PUSH-UP
The incline push-up is a perfect alternative since it engages your upper pectoral muscles. It would be best if you had a bench to execute this technique. In the absence of a bench, you can improvise using a box, chair, table, or bench.
How to do incline push-ups:
- Commence by standing in front of the bench. Bend down, then place your hands on the sides of the bench, ensuring that they are shoulder-width apart. Your fingers should be pointing forwards.
- Proceed to align yourself in a plank position. Your body should be in a straight line. Always ensure that your head is in line with your spine. This denotes your starting position.
- Lower your chest towards the bench by bending your arms.
- Pause briefly, then raise your body by extending your arms.
- Execute 10 to 15 reps for 3 sets.
BENCH PRESS
The bench press is a great routine to strengthen your chest muscles. It would help if you had a flat bench, barbell, and barbell rack to execute this exercise. Avoid using very heavyweights. Use weights that are in line with your fitness needs.
How to do the bench press:
- Start by lying flat on the bench. Your face and upper body should face the ceiling. Ensure that the barbell on the rack is below your chest level. Press your feet on the floor.
- Grasp the barbell with your palms facing the floor. Your hands should be shoulder-width apart.
- Remove the barbell from the rack and hold it above your chest. This is your starting position.
- Lower the barbell to your chest by bending your elbows.
- Pause briefly, then push the barbell to the starting position.
- Repeat 10 times for 3 sets.
INCLINE DUMBBELL FLY MISTAKES TO AVOID
LIFTING TOO HEAVY
Lifting too heavy is not advisable. This is because you can strain your shoulder joints and injure them.
BENDING YOUR ELBOWS EXTENSIVELY
Bending your elbows extensively while lowering the dumbbells is not effective. This is because you put unnecessary stress and tension on your shoulders. To avoid this, ensure that your maximum extension is when your hands are parallel to the floor.
OVERSTRETCHING YOUR CHEST
Overstretching your chest can cause injuries. Ensure that you position yourself in a comfortable position while performing this exercise.
UNCONTROLLED MOVEMENT
The main indicator of uncontrolled movement is when the dumbbells are banging against each other. This is dangerous since you are at risk of developing injuries. To avoid this, perform the technique in a slow and controlled motion.
CONCLUSION
The incline dumbbell fly is a great exercise to engage and build your chest muscles. Performing the exercise correctly and consistently will reward you with strength gains, chest development, good posture, and improved appearance.
Avoid executing the routine if you have shoulder or back pains. Always consult your gym instructor if you have any doubts.
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