upper chest isolation with peak tension in the stretched position
the incline shifts the arc onto the clavicular fibres of the chest, which a
flat fly reaches far less
same trade as the flat version: the top of the arc carries no tension, so the
loaded part of the range is the bottom
Execution
Set a bench to 30-45 degrees incline. Lie back with dumbbells held above your
chest, arms slightly bent. Maintain this slight bend throughout the movement.
lower the dumbbells in a wide arc until you feel a deep stretch in your upper
chest
pause briefly at the bottom to maximize tension in the stretched position
bring them back up only as far as the pecs stay loaded
control the descent rather than letting the weight drop
The top of the arc carries no tension, so stopping where the load stops is the
full range for this movement rather than a shortcut. When the set gets heavy,
bang out a few more reps in the bottom half to milk the stretched position.
Purpose
upper chest isolation with peak tension in the stretched position
the incline shifts the arc onto the clavicular fibres of the chest, which a
flat fly reaches far less
same trade as the flat version: the top of the arc carries no tension, so the
loaded part of the range is the bottom
Execution
Set a bench to 30-45 degrees incline. Lie back with dumbbells held above your
chest, arms slightly bent. Maintain this slight bend throughout the movement.
lower the dumbbells in a wide arc until you feel a deep stretch in your upper
chest
pause briefly at the bottom to maximize tension in the stretched position
bring them back up only as far as the pecs stay loaded
control the descent rather than letting the weight drop
The top of the arc carries no tension, so stopping where the load stops is the
full range for this movement rather than a shortcut. When the set gets heavy,
bang out a few more reps in the bottom half to milk the stretched position.