Incline Dumbbell Fly: The Incline Dumbbell Fly is great for hitting both the Pectoralis Major and Pectoralis Minor (smaller upper chest muscle). Due to it being an Isolation movement, it is great for pumping up the chest muscles and will aid you in sculpting that full chest youve always wanted. Start off on an Incline Bench with your chest up and your feet flat on the floor (fig. 1) At this point you want slowly lower the weights down towards the the floor (fig. 2), keeping your elbows static (Isolation movements only have one joint moving at a time, in this case it is the shoulder joint). Upon reaching a full extension (fig. 2), slowly bring the weights up up to the starting point and stop just before the dumbbells meet, as this will also reduce the tension in your chest muscle, and in turn also reduce the stimulus you receive. When you do this, make sure that your hands stay in line with the center of your chest, be careful not to let your arms rotate outwards as this causes your shoulders to rise bringing the weights up in line with your face (fig. 3). Doing this will put more strain on your shoulders and give you less stimulus in your chest. It is also important that you stay centered during this movement and focus on working both sides equally (fig. 4 & 5). Hopefully you found this useful and stay connected for more tips and tricks! - Frank (Be Inspired PT)
Posted on: Wed, 13 Aug 2014 07:10:09 +0000
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