Dumbbells are considered free weights because they allow you freedom of motion when you use them. According to the American Council on Exercise, free weights incorporate stabilizing muscles which is an advantage for those looking for power gains and muscular strength. If you are trying to build your upper pecs, dumbbells flyes might be just the exercise you were looking for.
Body Position
The position of your body is what determines where you feel dumbbell flyes. Flyes that are performed on a flat bench for example, specifically target the inner, middle portion of the pecs. However, you can target your upper, inner pecs by using an incline bench.
Proper Form
Your technique is important when it comes to doing incline flyes. If you do not use proper form, you will compromise your results. Begin by sitting on the bench with the dumbbells resting on your thighs. Carefully lean back on the bench and push the weights straight above your body. Your palms should be facing each other at this point and the dumbbells should be about an inch apart. While keeping a slight bend in your elbows, lower the weights down to your sides until your upper arms are parallel to the floor. Steadily push the weights back to the starting point and repeat.
Dumbbell Incline Bench Press
The dumbbell incline bench press is another exercise that targets the upper pecs. This exercise is performed with your body in the same position as flyes, except you move the weights differently. Begin by holding the dumbbells straight above your chest with your palms now facing your knees. Slowly lower the weights down by bending your elbows and stop when your upper arms are parallel to the floor. Steadily push the weights back up until they are an inch apart and repeat. With this exercise and flyes, squeeze your pecs for a full second at the top of the movement.
Resistance
When you perform flyes or incline presses, it is important to use enough resistance to spark muscle growth. Aim for a weight that will enable you to only do eight to 12 repetitions with good form. The weight you use for flyes is going to be lighter than with incline bench presses. This is because you only activate your shoulder joints. When you use multiple joints, such as with incline presses, you recruit more muscle fibers and you are stronger.
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