Description

Dumbbell bench fly's with dumbbells is an exercise to train the chest. Due to the inclined angle of the weight bench, you are more likely to work the upper chest muscles.

Exercise

Fly's

From below, seated

Type: Unilateral Rest: 150s Equipment: Kurzhantel, Schrägbank

Tutorial

1

Hold a dumbbell in each hand. Lie on a 30° incline bench and press your feet firmly into the floor.
2

Let your arms hang down at the side of your body and slightly forward so that the dumbbells are next to your hips. Your elbow joints are slightly bent. Your palms are facing forward.
3

Move the dumbbells up towards the middle with power and control until the dumbbells are above your thighs and level with your face. The angle between your upper and lower arms remains the same throughout the exercise. Exhale as you do this
4

Lower the dumbbells in a controlled manner until they are back in the starting position. Inhale as you do so.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

When lifting the dumbbells, imagine that you are lifting your elbows upwards. Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. This will help you target your chest muscles better. Also try to consciously target your chest muscles and push less out of your arms.