Incline Dumbbell Fly

Exercise for: Chest

Difficulty to master: medium

Lie on an incline bench with a dumbbell in each hand. Press weights above, arms slightly bent. Lower slowly in an arc until chest level, then return to start.

#Info – Incline Dumbbell Fly

To maximize the benefits of the incline dumbbell fly, ensure proper bench angle, ideally between 30-45 degrees to target the upper chest. Avoid excessive arching of the back to prevent strain. Keep a slight bend in the elbows to protect the joints and maintain tension on the chest. Control the movement, focusing on both lowering and lifting phases to enhance muscle engagement. For beginners, use lighter weights to prioritize form. Advanced users can increase weight or integrate supersets for added intensity. Always warm up adequately to prevent injury, and consider varying the incline to target different muscle fibers.

#Equipment required

Dumbbells, adjustable bench

#Muscles involved

Pectoralis major (upper fibers), anterior deltoids, triceps brachii.

#Related exercises

Incline Dumbbell Fly

Chest Press Machine

Barbell Declined Bench Press

Dumbbell Declined Bench Press

Push Ups

Barbell Bench Press

Incline Dumbbell Bench Press