Incline Dumbbell Fly: Build Upper Chest

Instruction

1. Set Up:

   • Adjust an incline bench to a 30-45 degree angle. Too steep an incline will engage the shoulders more than the chest.
   • Sit on the bench with a dumbbell in each hand, resting them on your thighs.

2. Start Position:

   • Lie back on the bench, keeping your feet flat on the floor for stability.
   • Press the dumbbells up so they are directly above your chest, palms facing each other. Your arms should have a slight bend at the elbows to reduce strain.

3. Execution:

   • Slowly lower the dumbbells in an arc motion, keeping your elbows slightly bent. Focus on stretching the chest as the dumbbells move outward.
   • Stop when the dumbbells are at chest level or slightly below, feeling a stretch in the pectorals.
   • Reverse the movement, bringing the dumbbells back to the start position by squeezing your chest muscles. The motion should be smooth and controlled.

4. Breathing:

   • Inhale as you lower the dumbbells.
   • Exhale as you bring them back to the starting position.

Tips 

1. Elbow Position: Keep a slight bend in your elbows throughout to protect the joint. Avoid locking out or fully straightening your arms.
2. Range of Motion: Don’t lower the dumbbells too far as this can strain your shoulders. Stop at a comfortable stretch.
3. Control: Avoid letting the dumbbells fall too quickly. Use a controlled tempo to maximize muscle engagement.
4. Weight Selection: Use a weight that allows you to maintain proper form and complete 8–12 repetitions with good control.
5. Avoid Overarching: Keep your back and hips pressed against the bench. Don’t arch your lower back excessively.
6. Focus on the Chest: Squeeze your chest muscles at the top of the movement for maximum contraction.