Incline Dumbbell Fly

oec:incline-dumbbell-fly

An upper-body isolation exercise performed on an incline bench to target the clavicular head of the pectoralis major.

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Also called: Incline DB Fly, Incline Dumbbell Flye, Incline Chest Fly with Dumbbells

How to do it

Set an adjustable bench to an incline of 30 to 45 degrees.
Sit down with a dumbbell resting on each thigh, then lie back and kick the weights up to your chest.
Press the dumbbells directly over your upper chest with palms facing each other and plant your feet firmly on the floor.
Retract your shoulder blades and set a slight, fixed bend in your elbows.

Lower the dumbbells out to the sides in a wide arc, maintaining the fixed elbow angle throughout the descent.
Continue lowering until you feel a comfortable, deep stretch across your chest and anterior shoulders, keeping your elbows level with or slightly below your torso.
Reverse the movement by contracting your chest and bringing the dumbbells back together along the same arc.
Stop when the dumbbells meet above your chest without clashing them together.

Inhale deeply as you lower the weights into the stretch; exhale smoothly as you squeeze your chest to bring them back up.

Turning the fly into a press by bending and extending the elbows excessively.: Lock a slight bend in your elbows at the top and keep that angle identical throughout the entire range of motion.
Overstretching past active shoulder mobility.: Stop the descent once your upper arms are roughly parallel to the floor or when you feel a strong stretch across the pectorals.
Setting the bench angle too steep, shifting tension heavily onto the anterior deltoids.: Keep the incline between 30 and 45 degrees to optimize tension on the upper chest.

Do not use excessive loads that compromise control in the bottom stretched position.
Avoid letting the elbows drop excessively far below the bench plane to protect the anterior shoulder capsule.

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