Incline flyes are a fundamental exercise for developing thoracic expansion. They can be performed with dumbbells or cables to strengthen the muscles in your upper body. To perform incline flyes, sit on a bench angled between 45 and 60 degrees. Hold a dumbbell in each hand with your arms extended vertically and a slight bend in your elbows. Slowly spread your arms and lower them until they reach horizontal. Bring your arms back to the starting position, squeezing your chest at the end of the movement.
Pectoralis Major
The pectoralis major is the target muscle worked with incline flyes. The incline of the bench focuses the effort on the clavicular, or upper, head of the muscle. The pectoralis major is used to bring your arms together in the upward phase of the exercise and to resist gravity in the downward phase.
Deltoids
The deltoids are a thick, multipennate muscle responsible for the roundness of the shoulders. The anterior fibers of the deltoids act as a synergist of the pectoralis major muscle to powerfully flex and medially rotate the humerus during incline flyes.
Biceps Brachii
The biceps brachii is a two-headed muscle located on the front of the upper arm. This muscle works during incline flyes to flex the elbow, supinate the forearms and stabilize the shoulder joint.
Brachialis
The brachialis is a strong muscle that lies beneath the biceps. It works with the biceps to keep your elbows slightly flexed while you perform incline flyes.
Triceps Brachii
The triceps are not worked directly during incline flyes but rather act as stabilizers for the elbow and shoulder joints.
Wrist Flexors
The flexor muscle group of the forearms are worked intensely to grasp the weights and stabilize your wrists during this exercise.
References
- "Strength Training Anatomy"; Frederic Delavier; 2006
- "Anatomy and Physiology"; Elaine N. Marieb; 2005
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