Inclined Dumbbell Chest Fly

Incline dumbbell flys works the pectoral major. Set the bench to an angle of 30-60 degrees. Under 30 degrees is a flat dumbbell fly, and over 60 is a shoulder press.

Holding a dumbbell in each hand with palms facing each other, lie on your back on an inclined bench with your feet placed firmly (on the floor or the bench) so that you can keep your spine in a neutral position. Pull your shoulder blades down and back, making firm contact with the bench. Your head, shoulders, and butt should make contact with the bench throughout the exercise.

Press the dumbbells to a position shoulder-width apart with your elbows slight bent. Keep the wrist in neutral position. Do not bend the wrists.

Inhale and slowly lower the dumbbells in a wide arc until they are level with your shoulders. Keep the dumbbells parallel with each other during the movement.

Exhale and slowly return to starting position in the same wide arc pattern.

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Rest 30 seconds

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Rest 40 seconds

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Rest 60 seconds

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Rest 90 seconds

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Rest 120 seconds

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