1 Arm Incline Dumbbell Chest Flyes
Learn Effective Pectoral Exercises

Learn the most effective pectoral exercises and chest exercises. Try the 1 arm incline flye in your next chest workout.

1 arm chest flyes will make your obliques and core muscles work much harder.

Doing flyes on an incline bench will slightly emphasize the upper part of the chest.

Below are instructions.

Most Effective Pectoral Exercises: 1 Arm Incline Chest Flyes

Starting Position: While lying on an incline bench hold a dumbbell in your hand with your palm facing inwards.

Keep your feet facing forwards and firmly on the floor or place.

Form: While keeping your core tight slowly the dumbbell out to the side until parallel with your body. Hold for a brief moment and then raise that arm back to the starting position.

chest exercises for chest workoutschest exercises for chest workouts

Personal Trainer Tips: Make sure you engage your core muscles so that your body remains stable throughout, and move in a slow and controlled manner.

Also, use a comfortable range of motion at the shoulders. You don't have to lower your arms as low as possible towards the floor. The further you lower your arms towards the floor the more stress you will place on your shoulder joint.

Begin with a lighter weight than you would use for 2 arm incline flyes.

If this exercises is too challenging, you can improve your core stability by doing alternating incline chest flyes


The chest flye is a great exercise, and you can make it more challenging by using one dumbbell at a time.

Dumbbells offer increased stability over machines, and using 1 arm at a time really challenges core stability. If you've mastered all the basic pectoral and chest exercises, try adding in some exercises that challenge your core and upper body at the same time.

Yours in Health,
Dr. Charles PT/PT

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