Incline Dumbbell Fly

Upper chestDumbbells, Incline Bench

An isolation move on an incline bench that focuses effort on the upper chest. It requires no triceps involvement and puts zero load on the spine.

How to do it

1Sit on a 30–45 degree incline bench, press your back flat, and hold dumbbells over your upper chest.

2Maintain a soft bend in your elbows and turn your palms inward.

3Inhale as you slowly sweep the dumbbells out to the sides, keeping your elbow angle frozen.

4Lower until your elbows are level with your shoulders.

5Exhale as you pull the weights back up along the same arc using your upper chest.

Common mistakes

Changing your elbow bend during the rep, shifting load onto your joints and biceps.

Going too heavy, breaking form, and overloading the shoulder capsule.

Arching your lower back off the pad as you bring the weights together, losing core stability.

Breathing

Inhale as you open your arms out; exhale as you bring them back together in front of you.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.