Incline Reverse Flye
Differentiation: Mechanics
This variation of reverse flyes is unique. Here is how: you also lay your chest on an incline angle. This angle puts your body in position to target all three deltoid heads.
Starting Position
To get into starting position, do this...
1) Locate a movable incline bench.
2) Set the adjustable bench to a 45-degree angle.
3) Obtain two dumbbells.
4) Grasp a dumbbell in each hand.
5) Lie chest-down on the incline with your head and shoulders extended beyond the top edge of the bench.
6) Your legs should straddle the seat.
7) The balls of your feet should be on the floor.
8) Bring your hands together in front of you (and under the bench) with your palms facing each other.
9) Bend your arms at the elbows slightly.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) With a bend in your elbows, exhale as you arc your arms out
3) ...until your arms reach an airplane-like position.
4) Squeeze your shoulder blades together as the dumbbells extend the farthest from you.
5) Squeeze your shoulders and hold for a count of two seconds.
6) More detail shown here.
7) Inhale as you gradually bring the dumbbells back together to the starting position.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your arms at shoulder height to achieve a proper angle.
Your arms should be parallel to the floor when fully extended.
Do not swing your arms.
Keep your arms slightly bent or straight during the reverse fly to properly concentrate the effort in your rear delts.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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