The major muscles recruited in this move overlap with your pushing muscles. Do: Focus on keeping your arms locked in a slightly bent position. You can also do flyes within a cable station, setting a bench in the center and using the pulleys from their bottom position. The anterior head of the deltoid, lat the front of your shoulders, is recruited during the dumbbell fly to assist the chest muscle in squeezing your arms together. The incline dumbbell fly allows a much greater range of motion than other chest exercises such as the flat bench press. A dumbbell fly is an exercise for your upper body. Because the weights are traveling to each side, you wonât be able to lift as much as you can for a standard bench press. ), Director of Writing |Â Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies. Muscles Worked Chest. Decline dumbbell flyes are a move to add to your chest workouts. Lie backward onto the bench, while concurrently moving the dumbbells from your knees to a supported position at your sides, and then press them up until your arms are nearly extended. The horizontal adduction movement will result in activation of these muscle fibers and hypertrophy of the chest and shoulders. You won’t be able to handle as much weight when you press, of course, but your pecs should reach failure before your tri’s give out, meaning more stimulation where you need it. Grab a dumbbell in each hand and position your back flat against the bench. Starting Position: Adjust a bench so that the incline is 30 to 45 degrees — higher inclines bring more of the front delt into play, which is also the case with incline presses. The muscles of the chest are best targeted in one of two ways when it comes to weight training — via a press, where the arms are actively involved at the elbow joint in assisting the pectorals to move maximum tonnage, or a flye, where you keep your elbows in a fixed position while flexing and extending the pectorals. Let’s start by discussing some of th e muscles this exercise targets. According to research from the American Council on Exercise, the dumbbell fly exercise, when performed on an incline bench, generates more muscle activity than standard pushups and stability ball pushups. Unlike other variations, the flat dumbbell fly directly targets your chest while you perform the movements on the horizontal plane. Lower the weight in a controlled fashion to each side and stop when the weights are roughly in line with your shoulders. It is commonly performed with the incline bench fly and bench press for an overall development of the chest muscles. All too often, I see people in the gym begin their chest day routine with a flat bench exercise. The Incline Dumbbell Bench Press is a fantastic exercise that you can perform using multiple angles to develop every part of the chest evenly. Another common mistake made during the incline dumbbell fly occurs when people allow their arms to take over. This negates the stretch of the pec muscles and it risks injury. 2. As stated, the chest muscle, scientifically known as the pectoralis major, is the primary muscle worked by the incline dumbbell fly. To do the exercise, follow the instructions below; Want a better chest? Isolation exercises, such as the incline dumbbell fly, are primarily used by lifters with aesthetic based goals. Uses: Flyes should be done after presses in a chest routine — except in the case outlined below. Instead, complete 3-4 sets of 10-15 reps at lighter weight. To use pre-exhaust, you simply fatigue your pectorals with flyes first, so that they are pushed closer to the brink of failure as you start pressing. Check out this intense 5 minute dumbbell chest workout! Tips for Performing the 45 Degree Incline DB Fly. The deltoids are comprised of three heads: the anterior (front), lateral (side), and posterior (rear) heads. This works every part of your pecs and deltoids. This will ensure that you use your chest to drive the motion of the exercise rather than your arms and shoulders. In other words, they undergo an isometric contraction, which can help maintain strength in the biceps. Advanced Technique: If you tend to have stronger pectorals and weak-link triceps that cause you to terminate your sets of presses too soon, pre-exhaust may be the answer. Place the weight bench in an incline position 2. This variation is performed on the floor. Chest opener. Flys can be done using a cable machine, but the simplest equipment used is the dumbbell. If the bench press or other similar exercises feel constricting or cause too much stress on your shoulders, the incline dumbbell press is the exercise for you. Muscles Worked: Chest, Shoulders, and More. In reality, this action only places unnecessary stress on your elbow and shoulder joints, which risks injury. They work to draw your arms from the abducted (wide open) position toward the midline of your chest. Performing the exercise on an incline bench shifts the target muscle to the clavicular heads of your pectoralis major muscles. 3. Starting Position Set a bench at an approximately 20- to 25-degree angle. Hold that position for 2-3 seconds then slowly return the dumbbell back to the starting position 5. This Anabolic Aliens membership will grant you access to workout classes, rehab programs, diet plans, and more exclusive content to help you achieve sustainable success! A variation on a dumbbell chest press, the incline dumbbell press concentrates the upper portion of the pectoral muscle and shoulders more than a standard bench press does. A dumbbell fly will primarily work muscles in your chest and shoulders; however, it will have some strengthening effect on other muscles … Thank you for being a part of the Anabolic Aliens Invasion. Focus on posture – to ensure target… 2. Amend your bench so it’s set at a 45-degree angle. While the reverse grip push up may take a little while to get used to, this pushup variation places more tension on the upper chest. The dumbbells can be touching each other to start. Instructions Grab a set of dumbbells and lie chest-first on an incline bench at a 60-degree angle. Tighten your abs and push the bar upwards in a controlled fashion. Recruited in this exercise popular bench press is of much significance, because are... 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