# Incline Dumbbell Fly

URL: https://heatsy.app/ex/incline-dumbbell-fly

Also known as: Incline Fly, Incline Chest Fly, Incline DB Fly, Incline Dumbbell Flye, Low-Incline Dumbbell Fly, Low-Incline DB Fly, Low-Incline Dumbbell Flye, Low-Incline Dumbbell Flies, Low Incline Dumbbell Fly, Low Incline Dumbbell Flye

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](https://heatsy.app/ex/dumbbell-fly)
- [Incline Cable Fly](https://heatsy.app/ex/incline-cable-fly)
- [Incline Dumbbell Press](https://heatsy.app/ex/incline-dumbbell-press)