Upper Pectoralis

Dumbbell Internally Rotated Incline Chest Fly

Difficulty: Advanced

  1. Lay on an incline bench with two dumbbells extended in front of you.
  2. You should have a slight bend in your elbows and maintain that bend. Your shoulder joint should do all the movement. You should have an overhand grip.
  3. Bring the dumbbells out to your side. Stop the dumbbells before going behind your body.
  4. Bring the dumbbells back together at the top.

Dumbbell Incline Bench Press

Difficulty: Beginner

  1. Lay flat on the incline bench with your feet on the ground. Raise the dumbbells until you have straight arms.
  2. Lower the dumbbells to your mid chest
  3. Raise the dumbbells until you've locked your elbows.

Dumbbell Incline Chest Fly

Difficulty: Beginner

  1. Lay on an incline bench with two dumbbells extended in front of you.
  2. You should have a slight bend in your elbows and maintain that bend. Your shoulder joint should do all the movement.
  3. Bring the dumbbells out to your side. Stop the dumbbells before going behind your body.
  4. Bring the dumbbells back together at the top.

Barbell Incline Bench Press

Difficulty: Intermediate

  1. Position the bench between 30 and 45 degrees.
  2. Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
  3. Lower the bar to your mid chest
  4. Raise the bar (slowly and controlled) until you've locked your elbows.