Incline db fly

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The incline dumbbell fly is an isolation exercise that targets the upper chest muscles, activating the hard-to-develop upper pecs in a way that can't be achieved using a flat bench. Different muscle groups are targeted based on the level at which you perform the dumbbell fly. Compared to the barbell bench press, one study found that the dumbbell fly provides greater activation of the biceps brachii. For most exercisers, a combination of flat and incline dumbbell fly will give the most well-rounded results. Adjust the bench to a 30 to degree incline position. Sit down, straddling the bench with both feet flat on the floor. Lie back and raise the dumbbells over your chest.

Incline db fly

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M uscles Worked By The Incline Dumbbell Fly P rimary Muscle Groups: Dandidoo stated, the chest muscle, scientifically known as the pectoralis major, is the primary muscle worked by the incline dumbbell fly.

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Follow him for regular updates! The incline dumbbell fly, also known as an incline chest fly or incline pec fly, is an upper body strength training exercise that targets your chest muscles. It is an isolation exercise primarily targeting the pectoralis major with minimal contribution for other muscle groups. Performed using an bench inclined at a slight angle, this exercise is safer for your shoulders and is a great exercise to work your upper pecs. The incline dumbbell fly targets the pectorals, deltoids and triceps. The primary muscles worked are the pectoralis major and pectoralis minor , which are both key muscles in pushing movements.

Incline db fly

Updated On: October 17, The incline fly or flye is an excellent isolation exercise to add muscle mass to the upper chest. Arnold believed that flys were responsible for the full pectoral development that helped propel him into the history books as one of the best bodybuilders ever to live. If they were good enough for him, they are good enough for us This post covers the incline fly, muscles worked, benefits, tips, and a few variations that you can do with different equipment.

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Sit down, straddling the bench with both feet flat on the floor. This modification places added stress on the shoulders and may not be suitable for those with shoulder injuries. Popular posts. When first starting out, try to complete one set of 5 to 10 repetitions. What is your feedback? Learn about our Review Board. This will ensure that you use your chest to drive the motion of the exercise rather than your arms and shoulders. While both heads are engaged during the lift, the incline of the bench places more tension on the clavicular head of the pectoralis major. All too often, I see people in the gym begin their chest day routine with a flat bench exercise. Content is reviewed before publication and upon substantial updates. As your chest strength begins to improve, add more reps, then add more sets. Anabolic Aliens 10 Week Fitness Program. Tara Laferrara, CPT. If your upper body routine includes push-ups , this exercise can make them easier to perform since the same muscles and stabilizers are used.

The incline dumbbell chest fly is an upper body isolation exercise targeting the upper chest and is typically used with aesthetic goals in mind.

They are both great exercises for building chest strength! Join Us For exclusive recipes, workouts, discounts, opportunities, new product announcements - plus a few surprises! Use limited data to select content. The incline dumbbell fly targets the upper pectorals and is a great way to improve chest development. Then, slowly move the dumbbells in a circular motion until your arms are by your sides. It can also make everyday activities easier to do, such as grabbing a heavier item off a high shelf. Measure content performance. Share Feedback. Anabolic Aliens 8 Week Fitness Program. Your elbows are slightly bent with palms facing each other—as if hugging a barrel over your chest. This is the starting position. This works every part of your pecs and deltoids.