WHAT ARE INCLINE DUMBBELL FLY GOOD FOR?
The incline dumbbell fly targets the upper pectorals and is a great way to improve chest development. The shoulders play a secondary role, while the triceps stabilize the movement. Although the flat bench fly benefits the pectoralis major, the incline fly goes one step further to isolate the upper part of this muscle.
Start Position
Grasp two dumbbells using a closed, neutral grip
Lie on an incline bench in the fivepoint body contact position
Press the dumbbells over the head and face instead of over the chest
Slightly flex the elbows and point them out to the sides
All repetitions begin from this position
Movement Phases
Lower the dumbbells in a wide arc until they are level with the shoulders or chest
Keep the dumbbell handles parallel to each other as the elbows move downward
Raise the dumbbells up toward each other in a wide arc back to the starting position
Note
Keep the wrists stiff and the elbows held in a slightly flexed position
Maintain the five-point body contact position
The lower the dumbbells descend, the greater the pectoral stretch, but also the greater the chance of injury
It’s safer to terminate the descent when the dumbbells reach chest level
Primary: Upper pectoralis major
Secondary: Anterior deltoid
