Bodybuilding Exercise: incline fly variant for chest

Video clip showing proper form of the incline dumbbell fly exercise for pecs. Fly type exercises have done far more for my pec development than the pushing type exercises. In doing flys, make sure that your arms do NOT go behind the plane of your body as this puts too much stress on the shoulder joint. Normally with flys, the arms are kept perpendicular to the body but in this variant I pretend I am doing cables from the lower pulley so I start with my hands pointing down to the ground and finish with them over the top of my head. This exercise is tough so use light weights and make sure to use slow, controlled form.

As with any dumbbell exercise, form is key if you want to maximize your muscle building efforts and minimize the chance of injury. Don't use too much weight, if you can't do the exercise slowly then you need to go lighter. Count aloud "one onethousand, two onethousand, three onethousand" on the way up and the way down, if you cant do this on this exercise then you are using too much weight. The reason this exercise method maximizes your muscle growth is because it confines the motion to the muscle you are trying to work out, if your body squirms, swings, and kicks, all you are doing is taking the focus away from the muscle you are trying to exercise.

Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn't have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.

For more information on home workouts, please see my free website (no advertising either):

http://fitness.scoobysworkshop.com

Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.

Category:

Sports

Tags:

• bodybuilding
• bodybuilder
• exercise
• squeeze
• flex
• chest
• pec
• dumbbell

[asddfkfkfkfkf]

mhhh this is a lot different to what i do, i clean them, press them, start of with them high and go down to a rom that puts my hands/arms at shoulder level then back up. i fly 100lb dumbells for 10 reps on a incline, my chest is bigger, but not as low in bodyfat. theres nothing wrong with sacrificing redic controlled form for weight, bodybuilders fly heavy! some fly 120lb dumbells!

[scooby1961]

There are lots of different ways to do flys, when one stops feeling effective I move on to the next. One thing to bear in mind when doing flys is the basic physics, the more bent the elbows, the closer the weight is to your body, and the less work you are actually doing. I dont know many bodybuilders who can do 120lb flys with straight arms but they would certainly have bigger chests than I do!!!

[n2o4me]

I'm a big fan of dumbells,that's all I use.You can isolate the muscle much better and doing a slower rep is the best way to break down the tissue.Watch his form and do it,your muscles will explode in size and strength.

[zoki88]

super chest!

[jordan99499]

that will kill the bi's more before the pecs cain

[Robbie1950]

Great stuff scoob, this stuff is really helping me heaps. Cheers..

Kind regards from OZ!

[blochwaves]

Doing dumbbell exercises is great, but if strength and size are really the main goals, the barbell exercises, by reason of requiring less stabilization, allow you to expose the target muscles to more resistance and in turn induce greater hypertrophy of the muscle

[jnr1989]

hey, i will pay to get all your vids your know, you made a great job scoobe, keep going

[KurtNilsen]

45 degrees to the floor, it seems like

[DCost14]

Only 20 lb dumbells for those grunts? What the fuck? Also, I don't understand fully the form that you have tryed to explain and how it differs from a tradional pec fly. It would have helped if you didn't have the camera so close. Your elbows seem more bent which should make it easier, not tougher like you have said.