Why Incline Flyes Should Be a Staple in Your Chest Workout Routine

If you’re looking for a workout that will help you sculpt your chest and improve your upper body strength, then you need to try incline flyes! This exercise is a variation of the traditional dumbbell fly and targets your upper chest muscles while also engaging your shoulders and triceps. In this blog post, we’ll go over what incline flyes are, how to do them properly, and the benefits of adding them to your workout routine.

 

What Are Incline Flyes?

Incline flyes are a type of exercise that you can do to target your upper chest muscles while also engaging your shoulders and triceps. The exercise involves lying on an incline bench with your arms extended out to the sides and holding a pair of dumbbells.

One of the benefits of incline flyes is that they can help you build a more sculpted and balanced chest. This is because the exercise targets your upper chest muscles, which can be difficult to isolate with other exercises. Additionally, incline flyes engage your shoulder and tricep muscles, which can help improve overall upper body strength.

Incline flyes are also relatively easy to perform once you get the hang of them. You don’t need any special equipment, just an incline bench and a pair of dumbbells. And as with any exercise, it’s important to start with a weight that you can handle comfortably and gradually increase as you get stronger.

 

How To Do Incline Flyes

Are you interested in trying incline flyes as part of your workout routine? Great choice! Here’s a step-by-step guide on how to do incline flyes properly.

First, you’ll need an incline bench and a pair of dumbbells. Set the incline bench to an angle of around 30-45 degrees and lie back on the bench with your feet firmly planted on the ground. Hold the dumbbells with your palms facing each other and your arms extended out to the sides.

Next, slowly lower the dumbbells down towards your chest while keeping your arms straight. It’s important to control the movement and not let the dumbbells drop too quickly. You should feel a stretch in your chest muscles as you lower the dumbbells down.

Once you reach the bottom of the movement, pause for a moment and then raise the dumbbells back up to the starting position. Make sure to keep your arms straight and your shoulder blades squeezed together throughout the exercise. Repeat for the desired number of reps.

Remember to breathe throughout the exercise, inhaling as you lower the dumbbells and exhaling as you raise them back up. And always start with a weight that you can handle comfortably and gradually increase as you get stronger.

 

Benefits Of Incline Flyes

Incline flyes are an excellent exercise that offer several benefits to your body. Studies have shown that they can help increase muscle activation in the upper chest area, which can lead to a more balanced and sculpted chest. Additionally, incline flyes can help improve your overall upper body strength and posture.

One study published in the Journal of Strength and Conditioning Research found that incline flyes were more effective at activating the upper chest muscles than other chest exercises like the flat bench press or decline bench press. The researchers concluded that incline flyes are an effective exercise for targeting the upper chest muscles and should be incorporated into a well-rounded chest workout routine.

Another study published in the International Journal of Sports Medicine found that incline flyes can help improve your shoulder strength and stability. The study participants who performed incline flyes as part of their workout routine showed a significant improvement in their shoulder strength and stability compared to the control group.

In addition to improving muscle strength and activation, incline flyes can also help improve your posture. The exercise targets the upper chest muscles and shoulders, which are areas that can become weak and rounded over time due to poor posture. By strengthening these muscles, incline flyes can help improve your overall posture and reduce your risk of developing neck and shoulder pain.

In summary, incline flyes offer several benefits to your body, including increased muscle activation in the upper chest area, improved upper body strength and posture, and enhanced shoulder stability.

 

What Muscles Does The Inclined Dumbbell Fly Work?

The inclined dumbbell fly is an exercise that primarily targets the upper chest muscles, but it also engages several other muscles in the upper body. Understanding the muscles worked during this exercise can help you get the most out of your workout routine and ensure that you’re targeting the right areas.

The main muscle worked during the inclined dumbbell fly is the pectoralis major, which is the large muscle that makes up the majority of your chest. Research has shown that the inclined dumbbell fly is one of the most effective exercises for targeting the upper fibers of the pectoralis major muscle, which can be difficult to isolate with other chest exercises.

In addition to the pectoralis major, the inclined dumbbell fly also engages the anterior deltoids (the front of your shoulders) and the triceps brachii (the muscles on the back of your upper arm). These muscles work together to help stabilize your arms and shoulders as you perform the exercise.

Research has also shown that the inclined dumbbell fly can activate the serratus anterior muscle, which is located under your armpit and helps stabilize your shoulder blades. This muscle is important for maintaining proper posture and preventing shoulder injuries, so it’s a great bonus to know that the inclined dumbbell fly can help engage it as well.

In summary, the inclined dumbbell fly primarily targets the upper chest muscles, but it also engages several other muscles in the upper body, including the shoulders, triceps, and serratus anterior. Incorporating this exercise into your workout routine can help you build a more balanced and sculpted chest while also improving your overall upper body strength and posture.

 

Final Words

Incline flyes are a fantastic exercise for anyone looking to target their upper chest muscles and improve their overall upper body strength. By incorporating this exercise into your workout routine, you can build a more sculpted and balanced chest, improve your posture, and strengthen your shoulder and tricep muscles. So why not give incline flyes a try the next time you hit the gym?