Incline Dumbbell Fly

Start

Finish

How to do it

Set the bench to about 30 degrees and, with elbows fixed in a soft bend, open the arms wide until the chest stretches, then arc the dumbbells back over the collarbones.

Muscles worked

Primary: chest · Also works: front delts

Equipment

Dumbbells, Full gym

Common mistakes

• Setting the bench above 45 degrees, which turns it into a delt exercise
• Letting the elbows collapse and pressing the weight instead
• Arcing the dumbbells over the face rather than over the upper chest

Variations

• Low-incline fly at 15 degrees
• Incline fly with a one-second stretch pause

Can't do this one? Swap it for

• Low-to-High Cable Fly
• Cable Fly
• Incline Dumbbell Press

Take care: ABROFIT automatically removes this movement for anyone who has flagged a shoulder problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Barbell Bench Presschest
• Dumbbell Bench Presschest
• Push-Upchest
• Machine Chest Presschest
• Incline Dumbbell Presschest
• Cable Flychest