Channel: Onnit

Category: Education

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Description: Onnit Editor-in-Chief Sean Hyson demonstrates the incline dumbbell flye, an exercise that targets the clavicular head of the pecs (upper chest). ► The Best Upper-Chest Workout for Getting Defined Pecs: bit.ly/3smzpAg ► Try Alpha Brain for Free: bit.ly/3Bi1YDi The key to targeting the upper chest with a dumbbell flye is the same as with the low-to-high cable flye: establish an arm path that moves in the same direction as the diagonal fibers of the clavicular pecs. Doing a flye with the torso at an inclined position should automatically help you. If you were doing a flye on a flat bench, the upper arms would more or less be moving in the same direction as the sternal fibers—straight horizontal, not diagonal. (The exception here would be someone with a sternum angle where the clavicles are significantly further forward than the lower ribs, which would put you at a natural incline even on a flat bench.) An incline bench, on the other hand, puts you at such an angle that the same flye motion has your upper arms moving diagonally upward in relation to your torso—same as the clavicular fibers. Will there still be some sternal fibers activated? Of course. But as mentioned earlier, these fibers reach into the upper chest area, so no harm there. As for what bench angle to use, again, assess your sternum angle. If your sternum is fairly flat, go with a 30-degree angle. If the top of the sternum is behind the lower ribs, use 45 degrees. As mentioned above, a free-weight flye isn’t quite as effective as one done on a machine or with cables/bands, because the resistance is reduced at the top, but it’s a solid option for those who don’t have access to fancy equipment. | How to Do the Incline Dumbbell Flye | Incline Dumbbell Flye Step 1. Set an adjustable bench to a 30–45-degree angle, depending on your sternum shape. Grasp a relatively light pair of dumbbells, and lie back on the bench. Step 2. Start with your arms fully extended, perpendicular with the floor, and the dumbbells directly above your upper chest, palms facing each other. Step 3. With a slight bend in the elbows, lower the dumbbells by opening your arms. Lower the weights slowly with control until you feel a stretch in your pecs. Step 4. Contract your pecs to lift the dumbbells back up and together, maintaining the slight elbow bend throughout. “Really focus on the stretch at the bottom of the rep, and squeeze the pecs at the top,” says Shiffler. Exercise Variation: The incline flye can also be done with cables, placing an incline bench in the middle of a cable crossover station and using handles at the lowest pulley settings. Sets/Reps: 3–4 sets of 8–12 or 12–15 reps, training close to failure. #chest​ #dumbbells​ #gainmuscle​ #getonnit ========================================­===== | Connect with Onnit | ► Facebook: bit.ly/38h9xdc ► Instagram: bit.ly/38gElef ► Twitter: bit.ly/2uRtpGg ► Pinterest: bit.ly/32G2Yjh Our mission is to inspire peak performance through a combination of unique products and actionable information. Combining bleeding-edge science, earth-grown nutrients, and time-tested strategies from top athletes and medical professionals, we are dedicated to providing our customers with supplements, foods, and fitness equipment aimed at helping people achieve a new level of well-being we call Total Human Optimization.