Incline Dumbbell Flyes - With A Twist

An incline dumbbell flye with a pronation movement to engage the chest with added rotational stimulus.

Instructions

1. Hold a dumbbell in each hand and lie on an incline bench set to no more than 30 degrees.
2. Extend your arms above you with a slight bend at the elbows.
3. Rotate your wrists so your palms face toward you with pinky fingers nearly touching.
4. This is your starting position.
5. As you inhale, slowly lower the arms to the sides while keeping them extended and rotating your wrists until palms face each other.
6. At the bottom, arms should be at your sides with palms facing upward.
7. As you exhale, bring the dumbbells back up by reversing the motion, rotating your hands so pinky fingers nearly touch again.
8. Repeat for the prescribed number of repetitions.

Tips

• Movement occurs only at the shoulder joint and wrist; keep your elbows stationary.
• The twist motion adds an additional element of chest activation.
• Maintain a constant slight bend in your elbows throughout.
• Control the descent to ensure maximum time under tension.
• Feel the stretch in your chest at the bottom of the movement.
• Maintain steady breathing throughout the entire set.