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.
Hold a dumbbell in each hand. Lie on a 30° incline bench and press your feet firmly into the floor.
2
Stretch your arms out to the side so that there is a 90° angle between your arms and upper body. Your upper arms should be parallel to the floor and your elbow joints should be slightly bent. Your palms should be facing upwards.
3
Raise the dumbbells powerfully and in a controlled manner towards the middle until the dumbbells are above your chest. The angle between your upper and lower arms remains the same throughout the exercise. Breathe out
4
Lower the dumbbells in a controlled manner until they are back in the starting position (spread 90° from the upper body). Breathe in 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
—
Tertiary
—
Equipment
Dumbbell
Inclined bench
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