Chest Fly Incline (Dumbbell)

An isolation chest flye performed with dumbbells on an incline bench to target upper chest development.

Instructions

1. Set an incline bench to 30-45 degrees.
2. Hold a dumbbell in each hand and lie back on the bench.
3. Extend your arms above you with a slight bend at the elbows.
4. Rotate your wrists so your palms face inward (toward you), with pinky fingers nearly touching.
5. This is your starting position.
6. With a smooth arc motion, lower the dumbbells out to your sides while maintaining the slight elbow bend.
7. Continue until you feel a stretch across your chest.
8. Return to the starting position by reversing the motion and squeezing your chest.
9. Repeat for the prescribed number of repetitions.

Tips

• Maintain a consistent slight bend in your elbows throughout the movement.
• Movement occurs only at the shoulder joint; do not bend or straighten your elbows.
• Use the same controlled arc on both the way down and up.
• Feel the stretch in your chest at the bottom of each repetition.
• Squeeze your chest muscles hard at the top of the movement.
• Breathe in as you lower the weight and exhale as you bring it back up.