Online Fitness Trainer, Exercise Programs & Workout Routines

Incline Dumbbell Flyes

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Chest

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Upper Pectorals
Secondary Muscles Trained:  Anterior Deltoids
Sit on the seat of an incline bench with the dumbbells resting on their ends on your knees.
Rock your body back onto the incline bench, which should enable you to comfortably move the dumbbells to a point directly above you shoulder joints (this move should be reversed at the end of the exercise, with your knees pulled in to the dumbbells and then rocking up to a sitting position).
Your palms should face one another and you should have a 20-30 degree bend in your elbows, which is maintained throughout the movement.
Lower the dumbbells down and out to the sides in a semi-circular arc to a position that is parallel to your shoulders, being sure to keep your arms perpendicular to your torso.
Do not bring your arms below parallel.
Return the dumbbells to the starting position along the same arc.
The entire motion should be done in a smooth manner that lasts about 3 seconds, with the downward movement no faster than the upward. 

Exercise Comments

No comments have been posted yet.

We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.