How to Do
How to Do Incline Dumbbell Fly
The incline dumbbell fly should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the incline dumbbell fly.
Beginning
Beginning Incline Dumbbell Fly
1. Set your bench to an incline of 30 to 45 degrees.
2. Sit on the bench with your feet flat on the floor, straddling it. For heavier loads, place the weights on your thighs just above the knees, or on your chest for lighter loads.
3. Maintain a tight core and exhale as you lie back on the bench, kicking one dumbbell up at a time in a fluid motion over your chest. This is not necessary for lighter dumbbells that can be securely held on your chest while lying down on the bench.
Movement
Incline Dumbbell Fly Movement
1. Raise the dumbbells over your chest, with your elbows slightly bent and your palms facing each other. (Imagine hugging a barrel across your chest.)
2. Inhale and slowly lower the dumbbells in an arc until you feel a mild stretch in your chest or shoulders.
3. Exhale and return the weights to the starting position, keeping an arc throughout the movement.
4. Repeat for a predetermined number of times.
5. Bring the dumbbells back to the center of your body, resting on your chest or thighs (depending on weight), exhale, and use your core to sit up at the end of the exercise.
Benefits
Incline Dumbbell Fly Benefits
The exercise is an effective method for isolating the difficult-to-develop upper chest muscle.
