The incline fly, specifically the incline dumbbell fly, is a weight training exercise substantially focused on pectoral muscles, with the anterior deltoid, short-head biceps and triceps brachii muscles also receiving some benefit from the incline fly. Performed on an incline bench, this exercise provides healthy amounts of oxygenated blood to the pectorals and upper arms due to using resistance in the form of a dumbbell and an incline preferably between 30 and 45 degrees. Trainers effectively workout chest and arm muscles by lying on an incline bench, raising dumbbells with fully extended arms and then lowering them in a curving motion.
Pectorals
Technically, pectorals are comprised of two muscles, the pectoralis major and pectoralis minor. When speaking about "pecs," this term usually refers to the major muscle extended across the chest. Pecs are responsible for several actions: shoulder joint movement, flexion and adduction of the humerus bone and medial rotation of the humerus. In addition, pectoralis minor muscles lower shoulder blades so you are able to push down. Pectorals also helps us inhale deeply enough for oxygen transference to occur in the lungs. Beginning around the rib cage, clavicle and sternum, the pecs attach using tendons to the upper anterior humerus.
Anterior Deltoid
The anterior deltoid is part of a three-headed muscle called the deltoid. Other areas include the lateral and posterior deltoid and all participate in shoulder movement. However, the anterior deltoid provides shoulder with muscle bulk and definition for which trainers work out with weights. Beginning at the collarbone, the anterior deltoid ends directly below the shoulders. Its presence is necessary in order for us to lift things because of the way it interacts with other muscles. Whenever you reach behind you for something, you are stretching this specific deltoid.
Short Head Biceps
The bicep is a two-headed muscle — large and small head — forming the upper arm, functioning to flex the elbow and rotate the forearm. These two heads of the bicep muscle join on the scapula to comprise the one muscle involved in incline fly exercises. Biceps promote joint movement in several areas of the upper body, including the upper forearm, the elbow and the shoulder. Practically intertwined because they are so close to each other, pectorals and the bicep muscles are both highly involved in performing incline fly exercises.
Common Injuries to Pectorals
Prevent injuries to pectoral muscles received from performing incline fly exercises by properly stretching chest and shoulder muscles prior to a workout session. Chest muscle injuries do not always produce symptoms immediately following the damage and frequently emerge after recovery. Therefore, it is easy to injure pectorals and continue exercising without pain, resulting in a consequently worse injury. Pain, swelling and inflammation are usual symptoms of a pectoral strain and should be treated with rest, ice and avoiding weight training for several weeks.
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