Incline Fly (Dumbbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the incline bench to a 30 to 45-degree angle.
   • Sit on the bench with your back firmly against it, holding a dumbbell in each hand.
2. Step 2Position Your Arms
   • Extend your arms straight above your chest with a slight bend in your elbows.
   • Your palms should be facing each other, and the dumbbells should be aligned with your shoulders.
3. Step 3Engage Your Core
   • Keep your feet flat on the floor and your core engaged to maintain stability.
   • Ensure your shoulder blades are retracted and pressed against the bench.
4. Step 4Lower the Dumbbells
   • Slowly lower the dumbbells out to the sides in a wide arc, keeping a slight bend in your elbows.
   • Lower until you feel a stretch in your chest, but do not let your elbows drop below the level of the bench.
5. Step 5Lift the Dumbbells
   • Press the dumbbells back up to the starting position, squeezing your chest muscles as you do so.
   • Keep the movement controlled and avoid locking your elbows at the top.
6. Step 6Repeat
   • Perform the desired number of repetitions, maintaining proper form throughout each rep.
   • Focus on controlled movements rather than rushing through the exercise.
7. Step 7Finish the Exercise
   • After completing your reps, carefully lower the dumbbells to your thighs.
   • Then, safely place the dumbbells on the floor or a rack.