Incline Chest Fly (Dumbbell)

How to do it

1. Set the bench to a 45 degree incline and lie back with your head, shoulders and glutes on it.
2. Press the dumbbells up over your shoulders with palms facing each other and your shoulder blades pulled back.
3. Keep a slight bend in your elbows and hold it for the whole rep.
4. Lower the dumbbells in a wide arc until they are about chest height and your chest is stretched.
5. Bring them back up along the same arc until they meet over your shoulders.

Key cues

• Bench at about 45 degrees
• Shoulder blades packed
• Wide arc down to chest height
• Hug a tree on the way up

Common mistakes

• Setting the bench too steep
• Locking the elbows out or bending them so much it becomes a press
• Cutting the arc short instead of lowering to chest height

Muscles worked

Primary

Chest

Secondary

Front delts and triceps

Equipment

Dumbbells and adjustable bench.

References

1. BarBend: Dumbbell Flye
2. Fitbod: Dumbbell Incline Fly