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Chest Workout (11) – Incline Dumbbell Flyes

August 11th, 2012 · No Comments ·


Incline dumbbell flyes hit the outer part of the upper chest muscles.  It is great chest workout without exhausting your triceps.  This workout helps you to get a solid upper chest with nice curvature.


  1. Lie on an incline bench.  The angle should be between 30 and 45 degrees.
  2. Put your feet wider than shoulder width and rest them on the floor.  Do not place your feet on the bench.  Feet on the floor provide extra support.  Keep your head pressed to the bench.
  3. Grab a pair of dumbbells.  Do not take heavy weight for beginner.  Palms facing inward.  The dumbbells should be above the breast.  Dumbbells not touching each other.
  4. Slightly bend your elbows.  Do not put your elbow joints below your shoulders.  If you do that, you are putting excessive burden on the shoulder joints which can be dangerous.
  5. Remember to maintain this angle of elbow joint throughout the workout.
  6. Slowly lower the dumbbells out and down in a big arc form until your upper arms almost parallel to the floor.  As your movement reaches shoulder level or below, you will feel a strong tension in your shoulder muscles.  Then, reverse action without any pause.  Your movement is like hugging the trunk of a big tree.  Do not lower the dumbbells too far down.  In fact, they should never go past your body as your shoulders may get hurt.
  7. When you move the dumbbells upward, you are pulling them, not pushing them.  Your chest muscles should be the one working, not your biceps.
  8. The downward movement should be slower than the upward.
  9. During the movement up and down, your shoulder joint is the pivot point, not your elbow.  At the top, keep the dumbbell about 10 cm apart so that your chest muscles are always in tension.
  10. Do 3 sets, 8 to 12 repetitions each set.





  • If you are not familiar with dumbbell flyes, get a spotter.
  • Do this workout in a controlled movement without jerks.




Category: Chest

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