Lie on an incline bench and move dumbbells in a controlled wide arc to perform a chest fly, emphasizing the pectoral muscles.
How to do the Incline Dumbbell Fly#
- Set the bench to a 30–45° incline and lie back with a dumbbell in each hand and your feet grounded.
- Hold the weights directly over your chest with palms facing each other and a slight bend in the elbows.
- Lower the dumbbells out to your sides in a slow, arcing motion until you feel a stretch across the chest.
- Bring the weights back together above your chest by reversing the arc, contracting the chest without letting the dumbbells collide.
- Maintain the elbow angle and controlled tempo for the desired number of repetitions.
Muscles worked#
- Primary: Chest (Pectoralis Major)
- Secondary: Front delts (Anterior Deltoid)
Common mistakes#
- Bending the elbows so much that the movement becomes a press.
- Using momentum or swinging the weights instead of controlled motion.
- Lowering the dumbbells too far and overstretching the shoulder joint.
- Shrugging or lifting the shoulders off the bench during the set.
- Letting the dumbbells slam together at the top of the movement.
