Incline Dumbbell Fly

Body region

• Chest
• Shoulders

Muscles

Main

• Pectoralis Major

Helps

• Deltoid

Holds

• Serratus Anterior
• Biceps

Equipment

• Dumbbells
• Adjustable Bench

Technique

1. Set the bench to an incline of about 15 to 45 degrees and lie back with two dumbbells held over your upper chest, palms facing each other.
2. Bend your elbows slightly and keep that bend fixed.
3. Open your arms in a wide arc until you feel a stretch across your chest.
4. Bring the dumbbells back together over your chest along the same arc.

Cues

• Think of hugging a large tree.
• Stop the descent at a comfortable stretch, around shoulder level.
• A lower incline keeps more of the work on the chest; a steeper one brings in the front of the shoulders.

Common mistakes

• Bending and straightening the elbows, which turns it into a press.
• Lowering the dumbbells far below shoulder level.
• Going too heavy and losing control at the bottom.

Alternatives

• Dumbbell Fly
• Incline Cable Fly
• Incline Dumbbell Press