Dumbbell Incline Fly
A chest isolation exercise done on an incline bench by opening the arms wide with dumbbells and squeezing them back together.
Secondary muscles
How to do it
- Set an incline bench and sit with a dumbbell in each hand on your thighs.
- Lie back and press the dumbbells above your upper chest with your palms facing each other.
- Bend your elbows slightly and keep that bend locked in.
- Lower the dumbbells out to your sides in a wide arc until they reach chest level or a gentle chest stretch.
- Squeeze your chest to bring the dumbbells back together over your upper chest along the same arc.
- Stop with the dumbbells nearly touching and repeat.
Form cues
- Soft elbows, fixed angle
- Open wide, not too low
- Squeeze chest at the top
- Keep shoulders down
Common mistakes
- Bending and straightening the elbows like a press
- Lowering the dumbbells far below chest level
- Letting the dumbbells drift behind the shoulders
- Clanging the dumbbells together at the top
Breathing
Inhale as you lower the dumbbells out to the sides, and exhale as you bring them back together over your chest.
