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!

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2 thoughts on “Move of the Week: Incline Dumbbell Chest Fly

  1. Pingback: Move of the Week: Reverse Plank with Leg Lifts | Fitness & Feta

  2. Pingback: Move of the Week: Double Crunches | Fitness & Feta

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