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Incline Chest Flys	Cathe's Form Pointers
		1) Lie down on the incline bench so that your back is flat against the bench. 2) Place a dumbbell in each hand with your arms extended out to your sides and palms facing up (note: arms should extend out and not drop below shoulder level) 3) Mentally focus on the muscles of the upper chest before you actually begin the movement. 4) Exhale as you lift the weight up and inhale as you lower the weight. 5) Avoid locking out your joints by keeping your arms slightly bent as you lift the weights up and lower them down (think of wrapping your arms around a large tree trunk). 6) Avoid touching the weights at the top of the movement. 7) Lift slowly and controlled. Never allow momentum to take over the movement.

Targeted Muscle Groups for Incline Chest Flys are the Upper Chest Muscles

Pectoral Muscles

The pectoral is a term relating to the chest. The "pectoralis major" is a large, fan-shaped muscle that covers much of the front upper chest. It begins at the breastbone (sternum) and the cartilage of the second to the sixth ribs and is attached to the collarbone (clavicle) to converge on the upper arm bone (humerus) just below the shoulder. Its main use is in moving the arm across the body. The "pectoralis minor" is a smaller, triangular muscle beneath the pectoralis major. It stems from the third to fifth ribs and converges at the shoulder blade (scapula), which it moves up and down.

Deltoid Muscles

The deltoid is the triangular muscle of the shoulder that forms the rounded flesh of the outer part of the upper arm. It passes up and over the shoulder joint. The wide end of the triangle is attached to the shoulder blade (scapula) and the collarbone (clavicle). The apex of the triangle is attached to the upper arm bone (humerus), about halfway down its length. Its strongest point is the central section, which raises the arm sideways. The front and back parts of the muscle twist the arm. The ligaments which connect the muscles to the bone endings are called "deltoid ligaments." Deltoid comes from the Greek word "deltoeides," meaning shaped like a (river) delta.

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Exercise Variations

Click here to watch a video clip with detailed instructions on how to correctly perform this exercise.

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As you lift the weights upward, rotate your palms so that your pinky fingers line up side by side. Do not allow the weights to touch at the top of the movement.

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