Setup
Adjust the incline bench to a comfortable angle, typically between 30 to 45 degrees and Hold a dumbbell in each hand with an overhand grip and extend your arms above your chest, palms facing each other.
Starting Position
Sit on the bench with your feet planted firmly on the ground, maintaining a stable and balanced position.
Execution
Follow these steps to perform Incline Dumbbell Flys with proper form:
- Adjust the incline bench to a comfortable angle, typically between 30 to 45 degrees.
- Sit on the bench with your feet planted firmly on the ground, maintaining a stable and balanced position.
- Hold a dumbbell in each hand with an overhand grip and extend your arms above your chest, palms facing each other.
- Slowly lower the dumbbells to the sides, keeping a slight bend in your elbows and focusing on feeling the stretch in your chest muscles.
- Maintain control and avoid excessive swinging or jerking movements.
- Engage your chest muscles and squeeze them together as you bring the dumbbells back up to the starting position.
- Repeat for the recommended number of repetitions.
Tips on doing this exercise
- Maintain proper posture throughout the exercise. Keep your back against the bench and avoid arching or rounding your spine.
- Focus on controlling the weights and feeling the tension in your chest muscles throughout the movement.
- Use a weight that challenges you without compromising your form or range of motion.
- Breathe naturally throughout the exercise, exhaling as you bring the dumbbells up and inhaling as you lower them down.
Common Mistakes
- Avoid using excessive weight that compromises your form and stability. Start with lighter weights and gradually increase as your strength improves.
- Do not allow your elbows to drop too far below your shoulders during the lowering phase, as this may place excessive strain on your shoulder joints.
- Avoid using momentum or swinging motions to lift the dumbbells.
- Focus on controlled and deliberate movements to engage your chest muscles effectively.
Recommended Ranges
- Beginners: Aim for 10-12 repetitions per set, completing 2-3 sets.
- Intermediate: Progress to 12-15 repetitions per set, completing 3-4 sets.
- Advanced: Challenge yourself with 15-20 repetitions per set, completing 4-5 sets.
