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Dumbbell Incline Chest Fly 10s · no sound

Dumbbell Incline Chest Fly

An incline-bench dumbbell fly that isolates the upper chest through a deep stretch and clean squeeze at the top.

Primary muscle
Chest
Equipment
Dumbbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Set a bench to a 30 to 45 degree incline and sit with a light dumbbell resting on each thigh.
  2. Lie back with a dumbbell in each hand, palms facing each other, and arms pressed straight up over the chest.
  3. Set a slight bend in the elbows and hold that bend fixed for the rest of the set.
  4. Lower the dumbbells out to the sides in a wide arc until you feel a deep stretch across the upper chest.
  5. Pause briefly at the bottom with the chest open and the shoulder blades pinned back into the bench.
  6. Squeeze the chest to bring the dumbbells back together overhead, stopping just short of touching.

Common mistakes

  • Bending the elbows mid-rep, which turns the fly into a sloppy press and loses the chest isolation.
  • Going too heavy, which forces the elbows to collapse and stresses the front shoulders.
  • Crashing the dumbbells together at the top instead of pausing for a controlled chest squeeze.
  • Pulling the shoulder blades off the bench, rolling the shoulders forward and risking shoulder strain.

Muscles worked

Primary
Chest

Same movement, other equipment

Cable Bench Chest Fly Beginner Cable Bench Chest Fly Chest Cable Machine Cable Pec Fly Beginner Cable Pec Fly Chest Cable Machine Machine Pec Fly Beginner Machine Pec Fly Chest Machine

Similar exercises

Dumbbell Chest Fly Beginner Dumbbell Chest Fly Chest Dumbbell Dumbbell Decline Chest Fly Beginner Dumbbell Decline Chest Fly Chest Dumbbell Front Raise And Pullover Intermediate Front Raise And Pullover Chest Dumbbell Incline Dumbbell Flyes With A Twist Intermediate Incline Dumbbell Flyes With A Twist Chest Bodyweight Dumbbell Bench Press Beginner Dumbbell Bench Press Chest Dumbbell

Good to know

What muscles does the Dumbbell Incline Chest Fly work?
Mainly the chest.
What equipment do you need for the Dumbbell Incline Chest Fly?
It uses dumbbells. Without it, the Cable Bench Chest Fly and the Cable Pec Fly train the same muscles the same way.
Is the Dumbbell Incline Chest Fly good for beginners?
GymVim rates it beginner.

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