Move of the Week: Incline Dumbbell Chest Fly

Hey guys,

Just settling down after a nice, long post workout shower.  I’m pooped from Two A Day Tuesday!  But the bf had dinner ready and waiting for me when I got home, which is always nice.  On our plates tonight?  Apple Topped Pork Chops with feta asparagus on the side.  Yummy.

Before I hit the hay, just wanted to get this week’s Move of the Week post up.  So here’s a new move for you guys!

Incline Dumbbell Chest Flies

Main muscle target:  Pectoralis Major, aka your chest.

Step 1

Grasp two dumbbells, and lie supine on an inclined bench.  You want to support the weights above your upper chest, with palms facing in arms slightly bent.

Step 2

Lower the dumbbells out to the sides of your shoulders, making sure to keep the elbows fixed in slightly bent position.

Not my prettiest picture.  At least I shaved my pits?

Step 3

Once you feel a stretch in your chest and shoulders, bring the dumbbells back together above the upper chest.  This should mimic a hugging motion.

Repeat for prescribed number of reps and sets.  If you want an example of how these can be used in a workout, click over to this morning’s post to see the circuit workout I did yesterday that included these.

And for those wondering the difference between flies done on a flat bench versus an incline bench?  Incline dumbbell flies target the upper pecs, but they place more emphasis on the inner part — just different muscle fibers.

Do you prefer using body weight, free weights, or machines to work your chest?

Time to faceplant!

Yesterday I…

…woke up at 5:30 am to do this workout:

After a 5 minute warmup & some stretching, I did this circuit 3 times through, starting with 15 reps of each move, then 12, then 8.  I started with moderate weight and increased the weight as the reps decreased.  After I completed the strength moves, I hopped on the treadmill for 20 minutes of HIIT cardio intervals.  It’s the same HIIT cardio interval workout I posted here, only I ran on the treadmill instead of using the elliptical.

…post workout, felt satisfied that I worked off too many of these from the weekend:

By these I mean both the Harpoon Celtic Ale and the delicious cupcakes you see in the background.  Shannon seriously makes the best cupcakes and both her St. Patrick’s Day inspired Green Velvet and Irish Car Bomb Cupcakes definitely lived up to their standards.  Yes, I had one of each.  What of it?  For a full recap of the St. Patty’s fun on Saturday, you can click over to Shan’s post here.

…worked out of the Framingham office for the day.  

Not much else to report.  Breakfast was cottage cheese with cinnamon and blueberries, morning snack was a banana.  I won’t bore all of you with details from the cube.

…enjoyed these delicious leftovers for lunch:

The roasted peppercorn pasta salad was even tastier this time around than the last time I made it.  You can click over to this post for the recipe.  I also enjoyed an Oikos black cherry yogurt on the side, since I ate up all that feta garlic spinach you see in last night’s plate.  And carrots and hummus as a mid-afternoon snack.  And an apple.

…went to Target.

And with the help of coupons, saved $5.  That’s a total of $30 saved this week with the coupons + weekly specials used at Stop & Shop for groceries.  Score!

…made another batch of the quinoa I’ve been loving so much lately for dinner.

With kale, mushrooms, and sweet potatoes.  Recipe here!  Pumped for leftovers for lunch today.  I munched on some TLC crackers while making the meal though.  Anyone else have trouble with snacking while cooking?!

…started my homework for class on Thursday.

And that’s about it.  Thrilling?

What did you do yesterday?  Someone tell me their day was more exciting than mine?!  Back tonight after Two A Day Tuesday with this week’s Move of the Week post.

Have a great day.