Thursday, 12 January 2012

Incline Dumbbell Flyes - Exercise Explained Video Series


          Series of videos explaining how to perform bodybuilding exercises. In part 5 we explain the Incline Dumbbell Flyes. Incline Dumbell Flyes hit the upper pectoral muscles. As well as the other movement type ’’Flyes’’ the incline dumbbell flyes helps to build the chest muscles without using the triceps.

         Set up for the Incline Dumbell Flyes by setting an incline bench to an angle of about 30 degrees, but definately no higher than 45 degrees. Grasp a set of dumbbells and sit on the end of the incline bench with the dumbbells resting on your thighs. Lay back on the bench and extend your arms up, holding the dumbbells with a neutral grip (palms facing each other).
          The dumbbells should not be touching. Keep your feet planted on the floor for balance. Bend your arms slightly. This is the starting position for the exercise.
          To begin breathe in and start to slowly lower the weights out and down in a big arc until your upper arms are parallel to the floor and you feel a good stretch in your chest muscles. Rotate at the shoulders only, keep your arms slightly bent. Once the dumbbells get about level with your chest, squeeze the chest muscles and raise the dumbbells back up using the same path of motion (semi circle) as you did on the way down.
          When you lift the dumbbells up together, visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pecs together for a one-count. When returning to the start position, be sure to lower the dumbbells in a slow and controlled fashion.

In these videos heavy weights will not be used as the emphasis is on explaination and correct form.

For information on building more muscle with less weight CLICK HERE


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