Dumbbell Incline Flyes
Dumbbell INCLINE FLYES exercise
Dumbbell Incline Flyes on a bench with a slope give a distinct form of the upper part of the pectoral muscle, especially singling out her inner upper edge. So, if you need solid upper chest with a perfect curvature, Dumbbell Incline Flyes should be your choice.
Incline Dumbbell Flyes Performing
The starting position is pretty much the same as in other chest exercises on an incline bench: lie on a bench, put your feet wider than shoulder width and rest them on the floor. Hips, shoulders and head should be pressed to the bench, waist and back are flat, without any bend. Dumbbell grip should be neutral (palms staring at each other) and the dumbbells themselves must be exactly above the breast. Slightly bend your elbows and lock the angle of the elbow joint unchanged until the end of the set, as in other flyes exercises. Make sure that your hands are perpendicular to the floor.
Now lower your hands with dumbbells down strictly in the vertical plane. As you movement reaches shoulder level or below, you will feel a strong tension in the muscles of the shoulders. Then change direction and begin to reverse action, no pause, raising the dumbbell in a vertical plane to the starting point. Exhale twice: on the lowest and highest points of the repetition.
The core element of Dumbbell Incline Flyes is the type of action itself. The movement involved in this exercise is pulling, not pushing, so the correct form of movement plays a far more important role than the weight of the load. Nevertheless, this does not mean that the muscles work here less, than in other exercise. It is rather the opposite, as you always have to keep the dumbbells in the air and in outstretched arms.
Don’t forget to control your elbows during the Dumbbell Incline Flyes, but also resist the other extreme, performing movements with direct hands. That mistake is dangerous to the elbows. Do not put your elbows well below the shoulders. This creates an excessive burden on the shoulder joints and may lead to the rupture.
Perform Dumbbell Incline Flyes in a moderate tempo, without jerks or too long pauses. Avoid going down and up too fast, because that leads to the loss of the correct form of movement and, eventually, makes training ineffective. But if you do everything fine, you will feel the change quite soon, and the mirror will show you desirable results as well.
Dumbbell Incline Flyes workut, Written by: Dennis Borisov
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