Are you getting bored of just performing rep after rep of bench presses? If you want to blast your chest exercises while building some killer arm muscles then the Incline Dumbbell Fly is the exercise for you.
The incline dumbbell fly is unique in the fact that it gives you a stretch at the bottom of the rep and a peak contraction at the top.
Not many other exercises can be said to do that.
Anyway here is how to perform the Inclinde Dumbbell Fly correctly: 1: Lie with your back flat on an incline bench.
Make sure your back is straight and that your feet are planted on the ground.
2: Grab a dumbbell in each hand and hold them above you with your arms fully extended.
The dumbbells should be fully extended and your palms should be facing each other.
3: Lower the dumbbells with your elbows slights bent at all times.
You should keep lowering the weights until there is a straight line between your elbows and your chest.
This is where you feel the stretch in your pec muscles.
4: Now raise the dumbbells again using the same arc motion you used to lower them.
Lift the weights with your pectoral muscles here not your arms or shoulders.
Stop when your arms are outstretched again.
That is one rep.
5: Perform as many reps as you feel necessary for your workout.
Ideally you should be looking to do around 3 sets of 10 reps.
If you find doing this too easy then consider additional weights.
If it is too difficult then consider losing some weight from the dumbbells.