Dumbbell Incline Twisted Flyes

Setup

1. 01Set an incline bench to roughly 30 to 45 degrees.
2. 02Lie back with a light dumbbell in each hand pressed over the upper chest.
3. 03Keep a fixed soft bend in both elbows.
4. 04Pin the shoulder blades back and plant the feet.

Execution

1. 01Lower the dumbbells out in a wide arc with palms facing each other.
2. 02Stop when a stretch is felt across the chest, hands around shoulder level.
3. 03Bring the dumbbells back together in the same arc while twisting the wrists so the pinkies turn toward each other at the top.
4. 04Squeeze the chest briefly, untwist, and begin the next rep.

Checkpoints

• -Elbow bend stays constant through the entire arc.
• -The twist happens in the top third of the movement, not at the bottom stretch.
• -Shoulder blades stay retracted on the bench.
• -The stretch at the bottom is felt in the chest, not the front of the shoulder.

Common mistakes

• -Turning the fly into a press as fatigue sets in.
• -Twisting aggressively at the bottom where the shoulder is most vulnerable.
• -Using loads that force a shortened arc.
• -Banging the dumbbells together at the top instead of squeezing.