Incline Dumbbell Flyes - With A Twist

Technique

How to perform Incline Dumbbell Flyes - With A Twist

1. Set an incline bench to no more than 30 degrees and lie back with a dumbbell in each hand.
2. Press the dumbbells above your upper chest with a slight bend in your elbows and rotate your forearms so your palms face you and your little fingers point toward each other.
3. Plant your feet and draw your shoulder blades back and down while keeping the bend in your elbows fixed.
4. Inhale as you open your arms in a wide arc, gradually rotating your forearms until your palms face upward near the bottom position.
5. Exhale as you reverse the arc and the rotation, bringing the dumbbells together above your chest with your palms facing you again.
6. Keep the motion at the shoulders and forearms without turning it into a press.
7. Repeat for the prescribed repetitions.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Clavicular Head, Pectoralis Major Sternocostal Head.