How to perform Dumbbell Incline Chest Fly with proper form
Setup:
- Bench Position: Set an adjustable bench to a 30-45 degree incline.
- Dumbbells: Grab a dumbbell in each hand, palms facing each other.
- Starting Position: Sit on the bench, resting the dumbbells on your thighs. Lean back onto the bench.
Execution:
- Starting Position: Raise the dumbbells above your chest with a slight bend in your elbows. Arms should be extended but not locked.
- Lowering Phase: Slowly lower the dumbbells out to the sides in a wide arc. Keep a soft bend in your elbows throughout the movement.
- End Position: Lower until you feel a stretch in your chest, usually until your elbows are at or slightly below shoulder level.
- Raising Phase: Contract your chest and bring the dumbbells back together in the same arc to the starting position while maintaining control.
Key Points:
- Control Movement: Perform both lowering and raising phases slowly to maintain tension on the chest.
- Breathing: Inhale while lowering, exhale while raising.
- Maintain Posture: Keep your shoulder blades retracted and feet flat on the ground for stability.
- Avoid Overstretching: Don’t let your elbows drop too low to prevent shoulder strain.
Common Mistakes:
- Using Too Much Weight: Choose a weight that allows you to maintain proper form.
- Excessive Elbow Movement: Keep elbows slightly bent without flaring them out wildly.
- Arching Back: Maintain a neutral spine to avoid unnecessary strain on the lower back.
This guide ensures you perform the Dumbbell Incline Chest Fly safely and effectively for optimal chest development.
Exercises

Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs

Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back

Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest

Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest