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Dumbbell flyes on the incline bench

A slight variation, and you can target the upper chest with dumbbell flyes. Here, you'll find additional information about the muscles involved and the execution of positive dumbbell flyes for the upper chest.

Muscles Engaged in Dumbbell Flyes for the Upper Chest As the name of the exercise suggests, the emphasis is on the upper fibers of the major chest muscle (pectoralis major). Additionally, you also engage the anterior serratus muscle (serratus anterior) and the anterior part of your shoulder muscle (deltoid, clavicular portion).

Execution of Dumbbell Flyes for the Upper Chest To perform dumbbell flyes on an inclined bench, you'll need the appropriate equipment. If your gym has a multifunctional bench, you can start with inclined bench pressing. To ensure proper execution, the following section provides more details on body positioning and movement.

Body position

Begin by setting up an inclined bench and grabbing two dumbbells. Use a neutral grip and lie on the bench inclined at a 30-degree angle. Keep your feet together on the floor. Your buttocks, back, and head press against the cushion of the inclined bench.

Movement execution

Subsequently, lift both dumbbells vertically above your upper chest. Keep your arms slightly bent to protect your elbows. With a rotation, lower the dumbbells to both sides while breathing in. Press the dumbbells back up while exhaling, ensuring they do not touch in the starting position.

Stressed muscles and common mistakes

Additional details about the targeted muscles and common mistakes in the exercise Dumbbell Flyes on the Incline Bench can be found on the Dumbbell Flyes page.

Alternative variants to dumbbell flying on the incline bench

For a more diverse training experience, you can also try similar exercises or other variations of Dumbbell Flyes on the Incline Bench.

Flies with dumbbells on the flat bench

The flat bench is an excellent tool to strengthen the middle part of your chest. By incorporating Dumbbell Flyes on the flat bench, you introduce diversity into your workout routine. A stable body position is crucial for precise execution. Dumbbell Flyes present an effective and simultaneously challenging fitness exercise for chest training.Beginners should only learn Dumbbell Flyes under the guidance of an experienced athlete to avoid injuries. If you avoid common mistakes such as overextending the arms or excessive bending, there's nothing hindering an efficient workout for the middle chest.

Negative flyes with dumbbells

Negative Dumbbell Flyes are an alternative fitness exercise to strengthen the lower chest. By focusing on the negative phase, you primarily stimulate the lower muscle fibers of the major chest muscle. The body position and execution pose no significant challenge for athletes, making it accessible for everyone to perform negative Flyes. Nevertheless, you are likely to see this exercise rarely in the gym. Firstly, not every gym is equipped with a decline bench required for this exercise. Secondly, it can be challenging for individual trainers to position the dumbbells correctly.Those with the necessary equipment and a training partner can incorporate negative Dumbbell Flyes into their workout routine to add more variety to the lower chest muscle strengthening.

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Dumbbell flyes on the incline bench

Body position

Movement execution

Stressed muscles and common mistakes

Alternative variants to dumbbell flying on the incline bench

Comments

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