Dumbbell Incline Alternate Fly
The alternating dumbbell incline fly emphasizes the upper chest and improves unilateral control without requiring heavy loads.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Set an incline bench to 30–45 degrees and lie back with the dumbbells held above your chest. Pull your shoulder blades back and down, and keep a slight bend in your elbows.
- 02
Brace your core and slowly lower one dumbbell out to the side in an arc until you feel a stretch in your chest, without letting your shoulder rise toward your ear.
- 03
Return the dumbbell above your chest and squeeze your chest, keeping your wrist in a neutral position.
- 04
Lower the other dumbbell along the same path, alternating sides for each repetition.
How to get started at the gym
§ 03 · SisuLiftDumbbell Incline Alternate Fly is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep the bend in your elbows nearly the same throughout the movement and avoid turning the exercise into a press. Keep your shoulder blades together throughout the entire set, and stop the range of motion before your shoulder starts to roll forward.
The alternating dumbbell incline fly emphasizes the upper chest and improves unilateral control without requiring heavy loads.
More exercises: Chest
§ 05 · Same muscles
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