1. Health
You can opt-out at any time. Please refer to our privacy policy for contact information.

Chest Exercises - More Strength Exercises for the Chest

By

Updated November 10, 2009

2 of 10

Incline Chest Fly
Chest Exercises - More Strength Exercises for the Chest
Paige Waehner
Like the incline chest press above, the incline fly is a variation of the more traditional version which is done on a flat bench. By putting the body at an incline, you make this move a bit more challenging, while involving the upper part of the chest.
  1. Lie down on an incline bench or on an inclined step (as shown) and begin with the weights in each hand straight up over the chest, palms facing each other.
  2. With a slight bend in the elbows, lower the arms out to the sides until they're at or just below shoulder level.
  3. Squeeze the chest to pull the arms back, keeping the bend in the elbows. Imagine that you're hugging a tree.
  4. Repeat for 1 to 3 sets of 8 to 16 reps.

Tips

  • Keep the abs contracted throughout the movement to protect your back.
  • Keep the motion slow and controlled and try not to use momentum.
Related Video
Fly Through Airport Security

©2014 About.com. All rights reserved.

We comply with the HONcode standard
for trustworthy health
information: verify here.