Dumbbell Incline Alternative Fly
- An adjustable incline bench
1. Setup Position:
- Adjust the incline bench to a 30 to 45-degree angle.
- Sit on the bench with your back firmly pressed against the backrest.
- Ensure your feet are flat on the floor for stability.
2. Starting Position:
- Grab a dumbbell in each hand and lift them to shoulder height, palms facing each other.
- Keep a slight bend in your elbows to reduce strain on your joints.
3. Performing the Fly:
- Begin the movement by slowly lowering one dumbbell out to the side. Your elbow should stay slightly bent throughout the movement.
- Lower the dumbbell until your arm is parallel to the ground or until you feel a stretch in your chest.
- Focus on keeping your shoulder blades retracted (pulled back) during this movement.
4. Returning to Starting Position:
- Reverse the motion by bringing the dumbbell back to the starting position, squeezing your chest as you bring it up.
- Once the first dumbbell is back at shoulder height, perform the same movement with the other arm.
5. Repetitions:
- Aim for 8 to 12 repetitions on each arm, ensuring controlled movements throughout the exercise.
6. Breathing:
- Inhale as you lower the dumbbell towards the side and exhale as you bring it back to the starting position.
Tips
- Start with lighter weights to perfect your form before increasing the weight.
- Maintain a slow and controlled movement to maximize the effectiveness of the exercise and prevent injury.
- Ensure you're not arching your back while lifting; keep your core engaged for stability.
