Action Analysis: Dumbbell Incline Chest vs Dumbbell Fly

Today we’re going to chat about,Dumbbell Incline ChestDumbbell Fly

Many people always think that dumbbell incline chest and dumbbell fly are the same training, but in fact, they have a big difference!

Max will elaborate on their differences from two aspects:

namelyposture differencefunctional differenceFrom the posture difference, we can understand how to complete dumbbell incline chest or dumbbell fly, instead of vaguely holding two dumbbells and extending and merging them. From the functional difference, we can know which part of the chest muscles they respectively focus on, so that we can fill in the gaps and better target the weak parts of our chest muscles, creating a fuller chest shape!

Let’s not say much, let’s take a look together!

1. Differences in posture

Dumbbell Incline Chest and Dumbbell Fly have the most obvious difference in the arms.

Dumbbell Incline Chest

At the bottom of the action, i.e., when the arms are spread, there is a significant curvature of the arms.

Dumbbell Incline Chest: The small arm angle is almost vertical to the ground

You can seeThe small arm is almost vertical to the groundstate, and when the action reaches the top, the arm is almost straight, that is, the incline chest process, the angle between the arms and the shoulders is changing.

Dumbbell Fly

Dumbbell Fly, at the entire action elbow angle is almost unchanged,The arm angle is about 135 to 150 degrees

Dumbbell Incline Chest: The small arm angle is larger at the bottom

In addition to the most obvious arm difference,They also have some details differences

When doing dumbbell incline chest, you need to consciously arch your back like doing a bench press and lower your shoulder blades.

When doing dumbbell fly, you don’t need to consciously completely lower your shoulder blades, you can even lift your feet to do a fly action.

Dumbbell Incline Chest vs Dumbbell Fly

From the imagined action of dumbbell incline chest,

'Pre-push' actionDumbbell Incline Chest – Start similar to a pre-push actionDumbbell Fly is more like

'Pusher' action.

Dumbbell Incline Chest – Start similar to a pre-push actionTwo. Functional differencesIf we divide our chest muscles vertically,

Dumbbell Incline Chest mainly exercises the middle to inner part of the chest muscle

Therefore, when doing incline chest, you need to consciously focus on the central inner part of the chest muscle, to complete more contraction.

But dumbbell fly is different, your arm angle is largerThe resistance is longer, it mainly exercises the outer side of our chest muscles verticallyThe inner side contraction is relatively less

So when we do dumbbell fly, the arm is often vertical to the ground, we don’t need to pull the arm to the inner sideAnother, dumbbell fly also can adopt the palm facing forward or backward variation besides the palm facing the palmIf like in the picture, palm facing forward, then you will stimulate more upper chest muscle:Palm facing forward dumbbell fly – Upper chest

If like in the picture, palm facing itself, then you will stimulate more lower chest muscle:

Palm facing back dumbbell fly – Lower chest

I believe that after seeing here, everyone should understand dumbbell incline chest and fly differences. This also explains why someone should focus on training incline chest, and others should focus on training fly.

Max wants to say

First, even if you don’t know the difference between dumbbell incline chest and dumbbell fly before, you may have a good chest training experience when using any way, Max suggests

Try another way you have not tried

Maybe you will get better training yield.

The body is our most valuable asset, and fitness is a continuous process of improving ourselves.In the fitness process, muscle soreness, skinning are also good, these pains help you ‘climb the hill’, besides the process of grinding the body angle, it is also a mental training process, when you constantly discover your weaknesses and correct them, your fitness journey will become smoother!I am Max, a grounded and in-depth fitness author!

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Max