The Incline Dumbbell Flies Free Weight Exercise

Video Transcript

"Hi! I’m Manny Castro, exercise physiologist. In this variation of a chest exercise, what we’re going to do is dumbbell flies. Now with this particular exercise, I’m starting with 20 pound dumbbells. What we’re going to do is incline, as with the incline bench press, we’re going to incline the bench to about 45-60 degrees. Lay back, bring the dumbbells up, palms facing in. As you come down, you’ll bend your elbows and keep your palms facing in. You’ll feel a nice stretch in the pectorals, pause at the bottom, and then bring it back up. When you bring them back up, what you want to do is squeeze the pectorals at the top of the movement. This way you stay concentrated on the pectorals, and you don’t concentrate as much on the arms. As with all the other exercises about 3-4 sets, 12-15 repetitions, or you can also pyramid as I previously mentioned."