Dumbbell Incline Alternate Fly - Chest
- An adjustable bench (set to an incline)
1. Setup:
- Adjust the bench to an incline of about 30 to 45 degrees.
- Sit on the bench with your feet flat on the floor, ensuring a stable position.
- Hold a dumbbell in each hand with your arms at your sides, palms facing each other.
2. Starting Position:
- Lean back against the bench, keeping your back and head supported.
- Lift the dumbbells above your chest, maintaining a slight bend in your elbows. Your arms should be positioned slightly wider than shoulder-width apart.
3. Executing the Fly:
- Slowly and controlled, lower one dumbbell out to the side, keeping a slight bend in your elbow. Focus on using your chest muscles to guide the movement.
- Lower the dumbbell until you feel a gentle stretch in your chest, ensuring you do not overextend your shoulder.
4. Returning to Start:
- Bring the lowered dumbbell back to the starting position by squeezing your chest muscles.
- Simultaneously, lift the other dumbbell out to the side and repeat the movement.
5. Repetitions:
- Perform 10 to 15 repetitions on each side.
- Aim for 2 to 3 sets, resting for about 60 seconds between sets.
Tips:
- Maintain control throughout the exercise to avoid swinging the weights.
- Keep your core engaged to protect your lower back.
- Make sure to breathe properly; exhale while lifting the dumbbell and inhale while lowering it.
This exercise targets your chest, particularly the pectoral muscles, and helps with muscle hypertrophy and stabilization.
