🔥3 EXERCISES FOR UPPER CHEST

💥 Incline Dumbbell Circular Flyes

✅ Palms Facing Up.
✅ Perform 3-4 sets: 8-10 reps.

Incline Dumbbell Circular Flyes
Incline Dumbbell Circular Flyes

Target your upper pecs with the dumbbell incline flye for full chest development.

✅ Muscles Worked: The pectoralis major is the primary muscle in action during flyes, while the triceps are relegated to a stabilizer role.

✅ Starting Position: Adjust a bench so that the incline is 30 to 45 degrees — higher inclines bring more of the front delt into play, which is also the case with incline presses. Lie face up on the bench with your feet flat on the floor for balance, pressing the dumbbells into position directly above your upper chest, arms just slightly bent and palms facing each other in a “neutral” grip style. The dumbbells can be touching each other to start.

🔥 Incline Chest Press

✅ Keep Elbows Out.
✅ Perform 3-4 sets: 8-10 reps.

Incline Chest Press
Incline Chest Press

HOW TO:

  1. To begin, adjust the seat to the appropriate height and set the weight.   The handles should line up with the middle of the chest.   Grab an even grip on handles, keeping the feet in contact with the floor
  2. Press the handles upwards until arms are straight, ensuring you keep soft joints. To finish this movement, lower and bend the elbows, bring the handles back towards the chest.

🔥 Incline Dumbbell Flyes

✅ Squeeze Chest At Top and Don’t Let Weights Touch.
✅ Perform 4-5 sets: 10-12 reps.

Variations: You can use several angles on the incline bench if the bench you are using is adjustable.

Incline Dumbbell Flyes
Incline Dumbbell Flyes

STEP 1

  • Set an adjustable bench to an incline of 30-45 degrees. Lie on your back on the bench and hold a pair of dumbbells directly above your shoulders with your arms fully extended.

STEP 2

  • Pull your shoulder blades together, and slightly stick out your chest. Lower both dumbbells to the sides of your chest. Pause, and then press the dumbbells back to the starting position.

 

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