Incline Dumbbell Fly
- Pro
- Intermediate
- Gym
The incline dumbbell fly loads the chest through a wide arcing stretch, dumbbells held above your chest on an incline bench with a fixed slight elbow bend throughout. It isolates the chest without help from the shoulders or triceps. Intermediate lifters use it in the gym for weight and reps, as a main lift or a finisher alongside pressing work.
- Muscles
- Chest
- Equipment
- Dumbbells, Bench
- Logged as
- Weight and reps
How to
- Lie on an incline bench with dumbbells above your chest.
- Keep a slight elbow bend, palms facing each other.
- Open your arms wide until your chest stretches.
- Bring the dumbbells back together in an arc.
Form cues
- Lower the dumbbells slowly, feeling the stretch build.
- Keep your feet flat and hips pressed into the bench.
- Exhale as you bring the dumbbells back together.
Common mistakes
- Elbows bend more as the set goes on. Keep the same slight elbow bend every rep.
- Shoulders round forward at the bottom. Keep your shoulder blades pulled back and down.
- Dumbbells crash together at the top. Stop just short of touching and squeeze your chest.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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