TETSUDumbbell Incline Fly
The Dumbbell Incline Fly is a dumbbell exercise for the chest that primarily targets the pectorals, with the shoulders assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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How to do the Dumbbell Incline Fly
- Set an incline bench to a 45-degree angle.
- Sit on the bench with a dumbbell in each hand, palms facing each other.
- Lie back on the bench and press the dumbbells up to the starting position, directly above your chest.
- Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- Pause for a moment, then squeeze your chest muscles to bring the dumbbells back up to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Incline Fly work?
The Dumbbell Incline Fly primarily targets the pectorals. The shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Incline Fly?
You need a dumbbell to perform the Dumbbell Incline Fly.
How many sets and reps of the Dumbbell Incline Fly should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Incline Fly works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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