Incline Dumbbell Fly with a Twist
Trains the Clavicular Head.
- Equipment
- Dumbbells and an adjustable bench
- Mechanic
- Isolation
- Force
- Push
- Level
- Beginner
How to do it
- Lie back on an incline bench with a dumbbell in each hand pressed up over the chest, palms facing each other.
- Keep a slight bend in the elbows and set the shoulder blades back against the bench.
- Lower the dumbbells out to the sides in a wide arc until you feel a stretch across the chest.
- Bring them back up along the same arc, and as they come together, turn the wrists so the palms face you at the top.
- Squeeze the chest with the dumbbells close together and the palms turned in.
- Turn the palms back to face each other as you begin the next descent.
Common mistakes
- Twisting on the way down. The turn happens at the top of the movement as the dumbbells meet; twisting at the bottom puts the shoulder in a poor position under the stretch.
- Bending the elbows to lower further. The elbow angle is set at the start and does not change; bending it turns the fly into a press.
- Letting the dumbbells crash together. The squeeze is a controlled meeting with the twist, not a clash of metal.
- Dropping the arms below the level of the shoulders. The stretch stops where the chest feels it; a deeper drop is loading the shoulder joint.
Muscles worked
Primary
- Clavicular HeadPecs