Incline dumbbell fly
- Set a bench to a 30-45 degree incline. Lie down and hold a dumbbell in each hand above your chest, with palms facing each other.
- Keeping a slight, fixed bend in your elbows, lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- Use your chest muscles to bring the dumbbells back up together over your chest.
Tips
- Set the bend in your elbows before you begin lowering the dumbbells, and hold that same angle throughout the entire arc.
- Lower the dumbbells in a smooth, controlled arc, moving at a pace that lets you reverse direction without losing your elbow position.
- At the top of each rep, guide the dumbbells back to a point above your chest rather than letting them drift toward your face or abdomen.
Common mistakes
- Bending the elbows progressively as the dumbbells descend, turning the movement into a press rather than a fly.
- Lowering the dumbbells so far that the shoulders rotate forward and the upper back lifts off the bench.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
