Incline Dumbbell Flyes - With A Twist

Chest · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Bench at 30 degrees at most, a dumbbell in each hand and arms up with a slight bend at the elbow. Turn your wrists until your little fingers are side by side facing you. Open your arms in an arc as you breathe in and, on the way down, let the wrists rotate until you finish with palms towards the ceiling. Reverse the twist on the way up. That twist buys you a bit more contraction at the top, where a normal flye has nothing left. The classic mistake is the weight: the twist only does anything with a light load and control, never with your pressing dumbbells.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Shoulders

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