Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
AdvancedIsolationDumbbell
Dumbbell Incline One Arm Fly
Pectorals · Chest
4
sets
8–12
reps
1m 15s
Rest time
~5
Calories / set
Instructions
- 1
Adjust the incline bench to a 30-45 degree angle.
- 2
Sit on the bench with a dumbbell in one hand, resting it on your thigh.
- 3
Lie back on the bench, keeping your feet flat on the ground.
- 4
Hold the dumbbell with your arm extended straight up over your chest.
- 5
Lower the dumbbell out to the side in a wide arc, keeping a slight bend in your elbow.
- 6
Pause when your arm is parallel to the ground, then reverse the motion to bring the dumbbell back to the starting position.
- 7
Repeat for the desired number of repetitions, then switch arms.
Muscles worked
Primary
Pectorals
deltoids
Secondary
deltoidstriceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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