From Amy’s Exercise Tool box – Incline Dumbbell Fly

Incline dumbbell fly

The Incline Dumbbell Fly is a great exercise to add to your routine as it provides a workout for your chest muscles, arms and upper body.  As such it provides an all-in-one exercise that is done in what many consider a very comfortable incline position.

How to perform an Incline Dumbbell Fly 

Take hold of a dumbbell in each hand and lie on an incline bench.

Keep feet flat on the floor and assume a neutral spine on the bench and engage core muscles.

Reach the arms above the head and maintain a slight bend in the elbows.

Ensure the palms are facing each other.

Inhale to begin and start to to slowly lower the arms to the side  and ensure palms  are facing the ceiling.

As you exhale start to bring the dumbbells back up to the starting position.

Elbow joint is still during the exercise.

 

Muscles used:

Chest and Shoulders

Useful for:

To strengthen upper body muscles.

Works a number of muscles together such as chest, deltoids, biceps, triceps and wrist flexors.

Generates more muscle activity than a push up.

Common errors:

Lifting the shoulders towards ears and using the trapezius muscles.

Moving the elbow joint during the exercise.

 

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