Dumbbell Incline Chest Internally Rotated Fly
Target your upper chest with this fly variation! Focus on controlled movements & proper form to maximize muscle engagement.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Set an incline bench to a 30-45 degree angle.
Sit on the bench with a dumbbell in each hand, resting them on your thighs.
Lean back and bring the dumbbells to the sides of your chest, palms facing forward.
Press the dumbbells up over your chest as if you are performing an incline dumbbell press, but stop just short of locking out your elbows.
With a slight bend in your elbows, lower the dumbbells to the sides in a wide arc, maintaining the twist in your wrists so that your palms face each other as they are lowered.
As you reach the bottom of the movement, your palms should be facing towards your body and the dumbbells are at chest level.
Squeeze your chest muscles and reverse the movement, bringing the dumbbells back to the top in a wide arc with the twist, palms ending facing forward.
Repeat for the desired number of repetitions, ensuring controlled motion throughout the entire exercise.
Remember to keep your chest up and your shoulders retracted throughout the movement to maximize the engagement of the chest muscles and minimize the risk of injury. Use a weight that allows you to complete the exercise with proper form while still challenging your muscles.
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