Dumbbell bench fly's with dumbbells is an exercise to train the chest. It tends to train the inner chest and the incline of the weight bench means you are more likely to work the upper chest muscles.
The alternative variation combines the bench press and fly exercises. This variation is also easier on the shoulder joint.
Hold a dumbbell in each hand. Lie on a 30° incline bench and press your feet firmly into the floor.
2
Position your forearms so that the dumbbells are above your elbows. Position your arms so that the angle between your upper arms and upper body is slightly below 90°. Bring the dumbbells down until you feel a stretch in your chest muscles and the angle in your elbow joint is below 90°. Your palms should be facing inwards. This is your starting position.
3
Bring the dumbbells up and towards the center until the dumbbells are centered over your chest. During this movement, open the angle in your elbow joints so that your arms are almost fully extended. Exhale as you do this.
4
Lower the dumbbells in a controlled manner until they are back in the starting position (upper arms spread almost 90° from the upper body and elbow joints bent again). Inhale as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
When raising the dumbbells, imagine that you are bringing your elbows together. During the eccentric movement (dumbbells down), do not go too far down so that the shoulder does not become too irritated. It is not necessary to bring the dumbbells completely together as there is almost no resistance at the end of the movement.
Muscle groups
Primary
Chest (upper)
Secondary
Triceps
Shoulder (front)
Tertiary
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Equipment
Dumbbell
Inclined bench
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