Incline Dumbbell Flyes – Chest Exercise Guide with Photos


Exercise Advice: This exercise is very similar to the incline cable flyes except that you will be using dumbbells in each hand instead of the cable pulleys. Position yourself on a free-standing incline bench, lying on it with your back flat on the bench. Have your spotter hand you two dumbbells, one for each hand. Grip each dumbbell with your palms facing inward toward one another. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, toward one another. When you lift the dumbbells up together, visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pecs together for a one-count. When returning to the start position, be sure to lower the dumbbells in a slow and controlled fashion. Repeat this movement for as many repetitions as you can until failure.



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    • Hi Tom – You should start off with the bench press as your first exercise when beginning your workout routine for your chest. Bench press is a powerful compound movement and it’s an exercise you want to perform when you have the most strength available (after a proper warm-up). The flyes usually come in at the end of your workout as a “finishing” or “shaping” movement. The difference in the flat bench (middle to lower pecs), incline/elevated bench (upper pecs) and decline bench (lower pecs) is the area of the chest the exercise targets.

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