Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees.
Step 2: To get into position, rock back slightly, lifting up each leg to give the dumbbells momentum. Guide the dumbbells back to your shoulders/upper chest area and push the weight up into position. While rocking back, also pinch your shoulder blades together and make sure your traps and upper back are tight. Once the dumbbells are in place, place your feet firmly on the floor, keeping your lower body tight as well.
Step 3: With the dumbbells about as wide as your armpits and in line with your eyes, bend your arms slightly and spread the dumbbells in a wide arc until level with your shoulders and chest. Maintain tightness in your back to ensure the movement is focused on your chest.
1/4 -REP METHOD
Step 4: Keeping your elbows slightly bent, perform a ¼-rep of the fly movement. Lower the weight back so that it is in line with the shoulder and chest area, and then move the dumbbells back to their original starting position. The movement will resemble a hugging motion on an incline.
Step 5: Your quarter-rep and one regular rep combined are considered one full rep on this exercise. Repeat method until all desired reps are completed.
NOTE: On the descent and pressing portion of the movement, your palms can either be facing forward or facing in depending on preference. If your palms are facing each other, you can also twist the dumbbells at the top of the movement, causing a bigger contraction of your chest muscles.
Benefits:
The incline dumbbell fly is a great movement for building muscle on the upper chest.
The path of the dumbbells on a fly ensures a great stretch and contraction, helping build definition in your chest, while also building muscle in your chest, shoulders and triceps.
The ¼-REP METHOD adds even greater intensity to the movement, really allowing you to build definition in the upper chest area.
This a great supplemental exercise when working chest movements.
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Have your bench angled between 30 and 45 degrees. Step 2: To get into position...
Step 1: Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly. Step 2: To get into position, rock back slightly, lifting up each leg to give...
Step 1: Attach a single handle to the top pulley of both cable attachments and then stand in the middle of the cable machine. Firmly grasp each handle with your palms facing each other. Step 2: While standing in the middle, take a slight step forward (it doesn’t matter which foot) and slightly bend your torso forward from the waist....
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Links:
[1] http://musclepharm.com/trainer
[2] http://www.youtube.com/embed/LvSQwSt_95M
[3] http://www.youtube.com/embed/rXrtbyIBqu8
[4] http://www.youtube.com/embed/9l1LCvai0Mg
[5] http://www.youtube.com/embed/MJGsGQaGXgE
[6] http://musclepharm.com/exercise/incline-pvc-press-hanging-kettlebells
[7] http://musclepharm.com/exercise/incline-dumbbell-fly-4-count-stretch-bottom-0
[8] http://musclepharm.com/exercise/incline-dumbbell-fly-0
[9] http://musclepharm.com/exercise/flat-bench-dumbbell-fly-quarter-rep-pump-method-0
[10] http://musclepharm.com/exercise/flat-bench-dumbbell-fly-quarter-rep-method-0
[11] http://musclepharm.com/exercise/flat-bench-dumbbell-fly
[12] http://musclepharm.com/exercise/incline-dumbbell-press
[13] http://musclepharm.com/exercise/flat-bench-dumbbell-press
[14] http://musclepharm.com/exercise/cable-crossover
