The Incline DB Fly is a potent exercise to stimulate the chest because it places the body in a position to allow the pecs to receive a loaded stretch, and then an incredible contraction by bringing the hands towards the midline of the body, while removing the triceps as a limiting factor from the equation.
This is called “converging”, and is a critical part to maximizing your training for the pecs.
The “”Dumbbell” variation is VERY different from the “Pec Dec” you see at a lot of commercial gyms. With the Pec Dec machine, the arms are straight because the torso is vertical to the floor, and the cables in the machine divert the resistance from a VERTICAL path to a HORIZONTAL path. This allows the arms to remain relatively straight, since the shoulder joint does not receive most of the resistance.
With the DB’s however, a straight arm position will limit the load that can be used, as the stress on the shoulder capsule, and tension on the delts themselves, will invariably take over and compromise the maximum amount of tension that can be placed on the muscle fibers of the PECS.
This is where the Bent Arm Fly comes in! Use these tips to BLAST your pecs, and get the most out of this movement.
✅Keep the Med Ball inserted right below your shoulder blades
✅Drive your ELBOWS down, trying to contact your TRICEPS to the side of the ball. This should form a “W” shape.
✅PULL the load back up, do NOT PUSH the load up.
✅Allow your scapula to RETRACT as much as possible while on the ball, to allow for a large stretch.
✅Your hands WILL be outside your shoulders, but not much.
Metabolic Penfield Studio Manager Mike Dewar has been hard at work at this movement, and it shows both in his chest pump, and his strength gains, as he crushes the 65lb dumbbells on this working set!💪🏻🔥
