Incline Dumbbell Fly

Directions:

Preperation/body position

1. Find dumbbells that are of a suitable weight for you to execute the exercise.
2. Sit on end of an incline bench with dumbbells resting on thighs.
3. Lay back to lay on bench, whilst bring thighs up so that they manoeuvre the dumbbells above you. Lay flat on the bench with dumbbells in starting position above upper chest area.
4. Alternatively, have someone pass the dumbbells into position is easier.

Excution/Movement

1. Keeping good body posture, bring the dumbbells down, keeping a slight bend in the elbow joint. The reverse action of if you were hugging a tree.
2. Once your upper arms are just below parallel to the ground, contract chest and bring dumbbells to the start position via the same hugging motion.
3. Repeat for desired amount repetitions.

Comments

The incline dumbbell fly is a variation of the dumbbell fly movement, which should stimulate the fibres of the clavicular head of the pectoralis major effectively.

This exercise can also be performed using cables, placing an incline bench in between two cable station towers. The cable version of this movement has the benefit of providing continuous stress to the clavicular fibres throughout the movement, which the dumbbell variation fails to do. Stress is transferred from the chest fibres to the arms the further the dumbbells travel up through the arc of motion, when using dumbbells.
The best method therefore when using dumbbells is to only perform the first 30-40° of the movement, before returning to the eccentric phrase. This will keep tension on the chest throughout the exercise.

The fly exercise is effective if used as a pre-exhausting exercise for the chest. Simply perform the fly exercise at the start of a chest workout, which will mainly isolate the chest fibres and exhaust them. This will mean the chest is exhausted when it comes to pressing exercises, hopefully causing the chest to fail before secondary muscle groups, such as the triceps brachii and deltoids.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
Lower rep ranges will likely not suit this exercise due to excessive stress placed on joints.