The incline dumbbell fly is an effective exercise for targeting the muscles of the chest. This exercise is performed by lying on an incline bench and holding a dumbbell in each hand with your arms extended above your chest. You then lower the dumbbells out to the sides, keeping your elbows slightly bent, before bringing them back up to the starting position. In this article, we will discuss the muscles worked during the incline dumbbell fly and how to perform the exercise correctly.
The Chest Muscles
The primary muscles worked during the incline dumbbell fly are the chest muscles, which include the pectoralis major and minor. The pectoralis major is the larger of the two muscles and is responsible for adduction, flexion, and rotation of the arm. The pectoralis minor is a smaller muscle that lies beneath the pectoralis major and assists in stabilizing the shoulder blade.
The Shoulder Muscles
The incline dumbbell fly also targets the shoulder muscles, including the anterior and lateral deltoids. The anterior deltoid is located at the front of the shoulder and is responsible for lifting the arm in front of the body. The lateral deltoid is located on the side of the shoulder and is responsible for lifting the arm out to the side.
The Triceps Muscles
The triceps muscles are also worked during the incline dumbbell fly. The triceps are located on the back of the upper arm and are responsible for extending the arm at the elbow. During the incline dumbbell fly, the triceps are used to stabilize the arm and prevent it from bending too much.
Proper Form for the Incline Dumbbell Fly
Proper form is important when performing the incline dumbbell fly to ensure that the correct muscles are targeted and to prevent injury. Start by lying on an incline bench with your feet flat on the floor. Hold a dumbbell in each hand with your arms extended above your chest, palms facing each other. Lower the dumbbells out to the sides, keeping your elbows slightly bent, until they are level with your chest. Pause for a moment before bringing the dumbbells back up to the starting position.
Variations of the Incline Dumbbell Fly
There are several variations of the incline dumbbell fly that can be used to target different areas of the chest and shoulder muscles. One variation is the decline dumbbell fly, which is performed by lying on a decline bench with your feet secured and holding the dumbbells with your arms extended above your chest. Lower the dumbbells out to the sides, keeping your elbows slightly bent, before bringing them back up to the starting position.
Another variation is the flat dumbbell fly, which is performed by lying on a flat bench with your feet flat on the floor and holding the dumbbells with your arms extended above your chest. Lower the dumbbells out to the sides, keeping your elbows slightly bent, before bringing them back up to the starting position.
Conclusion
The incline dumbbell fly is an effective exercise for targeting the muscles of the chest, shoulders, and triceps. Proper form is important when performing this exercise to ensure that the correct muscles are targeted and to prevent injury. Variations of the incline dumbbell fly can be used to target different areas of the chest and shoulder muscles.