Lie back on an incline bench holding a dumbbell in each hand, arms extended above your chest with a slight bend in your elbows, palms facing each other.
Execution
Lower the dumbbells in a wide arc to shoulder level, then squeeze your chest to bring them back to the starting position. Maintain control throughout.
Equipment required
Incline Bench, Dumbbells
Target muscles
Chest
More Detailed Information
Incline Dumbbell Fly
How to Do:
Set Up: Adjust a bench to a 30–45-degree incline. Grab a dumbbell in each hand and lie back on the bench.
Starting Position: Extend your arms above your chest with a slight bend in your elbows, palms facing each other. Keep your feet firmly planted on the floor for stability.
Lower the Dumbbells: Slowly open your arms in a wide arc, lowering the dumbbells to shoulder level or slightly below. Maintain the bend in your elbows to protect your joints.
Engage Your Chest: Squeeze your chest muscles as you bring the dumbbells back up to the starting position in a controlled motion.
Repeat: Perform the desired number of repetitions, ensuring controlled movements and consistent form.
Benefits:
Incline dumbbell flies emphasise the upper portion of the chest, helping to develop a well-rounded chest appearance. The motion also stretches the pectoral muscles for improved flexibility while engaging stabilising muscles for overall upper-body strength. It’s a great addition to chest workouts for targeted muscle activation.
Log out
Leaving so soon? Don’t forget to to tell your friends how they can save with Vybe Club
