Hypertrophy Day 1 — exercise 2 of 7

Chest — stretch-under-load, clavicular head

Incline Dumbbell Fly

Page (book)
p. 316
Exercise order on page
4
Hypertrophy score
67 / 100 — Grade B

Body part: Chest · Muscle group: Upper pectorals · Equipment: dumbbells

Why this exercise

The incline angle shifts stress to the clavicular (upper) head of the pectorals. The fly pattern maximizes stretch-under-load at the bottom of the arc, where pec fibers are at their longest length — research consistently shows the stretched position is the strongest hypertrophy stimulus.

Placed second to complement exercise 1: where the cable lateral provides constant tension and inner pec emphasis, this fly provides maximum stretch and upper pec emphasis. Together they cover different pec regions through different lever geometries.

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