Demo & instructions
Incline Dumbbell Fly
Also known as: Incline Fly, Incline Chest Fly, Incline Dumbbell Flye
Instructions
A chest fly performed on a low incline. Opening and closing your arms in a wide arc works the upper chest without much help from the triceps, so light dumbbells are plenty.
- Movement
- Horizontal push
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–20 reps
Setup
- 1Set an adjustable bench to a low incline, around thirty degrees.
- 2Sit with a light dumbbell on each thigh, then lie back and press them up over your upper chest.
- 3Turn your palms to face each other, soften your elbows, and draw your shoulder blades together.
Execution
- 1Open your arms out to the sides in a wide arc, keeping the same soft bend in your elbows.
- 2Stop when you feel a comfortable stretch across your chest, with your hands about level with your shoulders.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
