Primary Muscle Group(s): Chest (Pectorals)
Secondary Muscle Group(s): Shoulders (Front) and Triceps
1. While seated on the edge of an incline bench, grasp two dumbbells in an overhand grip.
2. Rest the dumbbells in an upright position on the edge of your knees.
3. Carefully lie on the incline bench, bringing the dumbbells to the sides of your torso at chest level. Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor.
4. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing inward.
5. Elbows must remain flexed throughout the entire movement.
6. Slowly lower your arms out to the side of your body with your arms at right angles. The dumbbells should be slowly lowered in an arc like motion toward the floor until your chest is comfortably stretched.
7. At the bottom position of the exercise your hands should be parallel the trunk of your body. Raise and repeat. The elbows should be slightly bent throughout the whole movement and should not be altered from start to finish (imagine your arms wrapping around a large tree).
The incline dumbbell fly is a great isolation exercise for the upper chest. Although considered an isolation exercise, it does incorporate the front shoulders and triceps.
The incline dumbbell fly is a very effective exercise that flushes the entire chest area with blood. Remember, the degree of incline should be between 30 and 45 degrees – No more than 45 degrees, otherwise, you’ll be targeting the front deltoids more than your upper chest.
I personally like to use the incline dumbbell fly at the end of my workouts or as a super set with a compound movement such as the bench press.
Click play on the following video for further instructions.
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.