Dumbbell Incline Fly Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Dumbbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Deltoid Anterior, Biceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Incline Dumbbell Fly
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Incline Fly
- Set an incline bench at 30-45 degrees and lie back with a dumbbell in each hand.
- Extend your arms above you with a slight bend in the elbows.
- Lower the dumbbells out to the sides, maintaining the elbow bend until you feel a stretch in your chest.
- Bring the dumbbells back to the starting position, squeezing the chest muscles.
Common Mistakes
- Lifting too heavy, causing form breakdown.
- Not controlling the weights during the motion.
- Allowing the shoulders to rise towards the ears.
Modifications
- Perform the exercise with lighter weights to reduce strain.
- Use an incline bench with better support for the back.
Tips
- Keep a slight bend in your elbows throughout the movement.
- Do not let the weights drop too low to avoid shoulder strain.
- Control the weights and avoid using momentum during the lift.
Dumbbell Incline Fly Alternatives
Tags
chest
strength
dumbbell
pectorals
hypertrophy
upper body
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