Dumbbell Incline Chest Fly

An incline-bench dumbbell fly that isolates the upper chest through a deep stretch and clean squeeze at the top.

Chest Dumbbell Strength

Step by step

1. Set a bench to a 30 to 45 degree incline and sit with a light dumbbell resting on each thigh.
2. Lie back with a dumbbell in each hand, palms facing each other, and arms pressed straight up over the chest.
3. Set a slight bend in the elbows and hold that bend fixed for the rest of the set.
4. Lower the dumbbells out to the sides in a wide arc until you feel a deep stretch across the upper chest.
5. Pause briefly at the bottom with the chest open and the shoulder blades pinned back into the bench.
6. Squeeze the chest to bring the dumbbells back together overhead, stopping just short of touching.

Muscles and equipment

Target muscle

Upper chest

Secondary muscles

none

Equipment

Dumbbell

Type

Strength

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• Dumbbell Incline Bench PressUpper chest · Dumbbell
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