Dumbbell Incline Fly

Setup

1. 01Set the bench to a 30 to 45 degree incline.
2. 02Lie back with a dumbbell in each hand.
3. 03Press the dumbbells up over the upper chest.
4. 04Turn the palms to face each other.

Execution

1. 01Lower the dumbbells out in a wide arc.
2. 02Descend until a deep stretch crosses the chest.
3. 03Keep a fixed soft bend in the elbows.
4. 04Sweep the dumbbells back together over the chest.

Checkpoints

• -The elbow angle stays constant through the whole arc.
• -The stretch is felt in the upper chest, not the shoulders.
• -Shoulder blades stay pinned back against the bench.
• -Dumbbells meet above the upper chest, not the face.

Common mistakes

• -Bending the elbows more at the bottom, turning it into a press.
• -Lowering past a comfortable stretch and straining the shoulders.
• -Banging the dumbbells together at the top and losing tension.
• -Setting the incline too steep and shifting work to the delts.