Incline Dumbbell Fly

HOW TO DO IT

1. 1Set an adjustable bench to a 30 to 45-degree incline.
2. 2Lie back holding a dumbbell in each hand above your chest.
3. 3Rotate wrists so palms face each other with a slight elbow bend.
4. 4Lower weights slowly in a wide arc until you feel a stretch.
5. 5Squeeze your chest to bring the dumbbells back to the start.
6. 6Keep your pinky fingers closer together at the top of the movement.

COMMON MISTAKES

• Straightening the arms completely, which turns the move into a press.
• Dropping the weights too low and straining the shoulder joint.
• Bouncing the dumbbells at the bottom instead of controlling the stretch.
• Lifting the head or hips off the bench during the repetition.

TIPS

• Imagine hugging a large barrel to maintain the correct arm arc.
• Keep your shoulder blades pinned tightly against the bench throughout.
• Stop the descent before your elbows drop below your torso level.

SAFETY

• Do not hyperextend the elbows at the top of the movement.
• Avoid excessive depth if you feel sharp pain in the front shoulder.

DETAILS

Muscles

ChestUpper Chest

Equipment

DumbbellIncline Bench

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Chest fly

Load position

At the sides

Arms

Both

Arms straight or bent

Bent arms

Hand orientation

Neutral (palms facing each other)

Body position

Lying on the back

Bench angle

Incline