Incline Fly Chest Exercises

Show off your newly toned chest in a half-sleeveless shirt.

Show off your newly toned chest in a half-sleeveless shirt.

Weight training exercises tone your muscles and enhance your figure. You don't need to belong to a gym to add weight training to your already busy schedule -- you can exercise at home with dumbbells and a stability ball while you keep up with your favorite shows. Incline fly exercises build sexy shoulders and strengthen chest muscles that support your breasts -- making them appear larger. Perform fly exercises three times each week for results you'll love.

Free Weight Incline Fly

Hold a dumbbell in each hand and lie on your back on an 30-degree inclined weight bench in the gym, or lying over a stability ball at home. Position the ball under your shoulder blades and keep your feet flat on the ground to maintain your balance.

Lift your arms to shoulder height, keep your elbow slightly bent and bring your arms out to your sides. This is your starting position.

Squeeze your chest muscles and bring your hands together with your palms facing each other, over the center of your chest.

Hold for two to three seconds then slowly lower to the starting position. Repeat 10 times and work up to three sets in a row.

Cable Incline Fly

Perform the incline fly with a cable machine. Position an incline bench in the middle of the cable crossover with the head of the bench toward the machine.

Grasp one handle on each hand and lie on your back on the bench. Raise your arms out to your sides at shoulder height and bend your elbows slighty.

Pull the cable handles, bringing your palms together over the center of your chest. Hold for two to three seconds, then slowly lower back to the starting position. Repeat 10 times and work up to three sets in a row.

Incline Fly Machine

Strengthen your chest muscles with the incline fly machine. Sit on the seat of the machine and grasp one handle in each hand.

Pull your arms toward each other against the resistance of the weights. Hold in the center for two to three seconds.

Slowly return to the starting position. Repeat 10 times and work up to three sets in a row.

Items you will need

  • Dumbbells
  • Incline bench
  • Stability ball
  • Cable fly machine
  • Incline fly machine
 

About the Author

Aubrey Bailey has been writing health-related articles since 2009. Her articles have appeared in ADVANCE for Physical Therapy & Rehab Medicine. She holds a Bachelor of Science in physical therapy and Bachelor of Arts in psychology from the University at Buffalo, as well as a post-professional Doctor of Physical Therapy from Utica College. Dr. Bailey is also a certified hand therapist.

Photo Credits

  • Polka Dot Images/Polka Dot/Getty Images