How to Do an Incline Dumbbell Fly

Tired of performing bench presses during your chest workout? Need an exercise that works to blast your pectorals without the assistance of your triceps? Look no further than the incline dumbbell fly. Targeting the upper pectoral muscles, the incline dumbbell fly serves to build mass, improve range of motion and shape your chest. Furthermore, the dumbbell fly allows you to feel both a stretch at the bottom, and a peak contraction at the top, like no other exercise designed to build your pectorals. Read on to learn how to do an incline dumbbell fly.

Difficulty: Moderate

Instructions

Things You'll Need:

• Incline bench
• Dumbbells

1. Lie with your back flat on an incline bench. Keep your back straight and your feet planted firmly on the ground.

2. Grab a dumbbell in each hand and hold the weight straight above you with your arms fully extended. The dumbbells should be positioned so that your hands are making a direct vertical line with your neck with your palms facing one another.

3. Lower the dumbbells in a controlled manner with your elbows slightly bent and arms stretched out wide. You should lower the weight with an arcing motion until your elbows and chest form a straight horizontal line. Do not continue the motion past this point. Feel the stretch in your pectoral muscles.

4. Raise the dumbbells using the same arcing motion. Lift the weight with your pectoral muscles, not your shoulders or arms. Focus only on bringing your chest together. Squeeze at the top of the movement for peak contraction. This is considered one repetition.

5. Complete three sets of eight to 12 repetitions.

Tips & Warnings

• An incline fly can also be performed using a cable pulley system. The same technique applies for any variations.
• A spotter should be used to monitor your technique and assist with the lifting and dropping of the dumbbells.
• Increase the weight of the dumbbells only when the correct technique has been established.
• Performing both an incline press and incline dumbbell fly during your chest workout may overload your chest. Try using one incline exercise for six to eight weeks and then switching off to the other. This will help to avoid plateaus and promote muscle growth.
• If experiencing any pain or discomfort in your shoulder joints, try lowering the weight of the dumbbells. If pain does not subside, you may be placing too much emphasis on your shoulders to aid in the movement. Remember, the focus should be on your pectoral muscles stretching and contracting during each repetition.
• Avoid arching your back at any point during the exercise, as this may lead to serious back pain or injury.

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