Flye - Reverse External Rotation

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Beginner Chest Strength Dumbbell Incline Bench Push Gym

Purpose: This exercise the action of the pecs pulling across the chest, especially focused on the upper pecs.

Benefits: This exercise isolates the section of the pecs along the sternum.

Using an incline bench, Lie on the bench and grab a dumbbell in each hand. Your elbows should be slightly bent and the dumbbells should be above your head with palms facing outward and the back of the hands almost touch each other. This is your starting position. Slowly lower the dumbbells in an arc until they are out at your sides. At the same time rotate the hands so that the palms are facing upward. Inhale during this movement. Allow your shoulders to stretch out and down as much as possible, ensuring a good range of motion for the exercise. Bring the dumbbells in an arc towards each other above your chest, rotating the dumbbells until your palms are facing outwards at the top of the exercise. Your arms should rotate upwards and your shoulders should hunch forward and up. Maintain a constant slight bend in the elbows. When the dumbbells touch, your arms should be pointed straight up, palms facing outward and the pinky fingers (little fingers) of each hand are close to each other. Exhale during this movement. Repeat for the recommended number of repetitions.

The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.