Incline Dumbbell Fly
Overview
How to do it
- 1
Set the bench to an incline, usually between 30–45 degrees.
- 2
Take a seat and place your feet flat on the floor to stay stable.
- 3
Grip one dumbbell in each hand with a neutral grip, palms facing each other.
- 4
Lie back on the bench and hold the dumbbells above your chest with your arms extended and your elbows slightly bent.
- 5
As you inhale, lower the dumbbells slowly in a wide arc while keeping a slight bend in your elbows to protect your joints.
- 6
Bring the dumbbells down until your upper arms are about parallel to the floor, or until you feel a comfortable stretch across your chest.
- 7
Exhale and return the dumbbells to the start position by retracing the same arc.
Form tips & common mistakes
Keep your elbows from locking so the chest stays under tension.
Control the motion and do not allow the dumbbells to fall too quickly.
Do not over-stretch, since that may strain your shoulders.
Keep a natural arch in your lower back, but do not overarch.
Muscles worked
Pectoralis Major، Clavicular
Deltoid، Anterior، Biceps Brachii
Brachialis، Triceps Brachii، Wrist Flexors
