How to perform the Incline Bench Dumbbell Fly
- 1Set an incline bench to about 30–45 degrees, lie back with a dumbbell in each hand, feet flat on the floor, and hold the weights above your chest with a slight bend in your elbows and your palms facing each other. Gently pull your shoulder blades back and down into the bench so your chest is lifted and stable.
- 2Lower the dumbbells out to the sides in a wide arc for about 2–3 seconds until you feel a stretch across your chest, then squeeze your chest to bring them back together over 1–2 seconds. Breathe in as you lower the weights and breathe out as you bring them back up over your chest.
Coach tips
- Keep a soft bend in your elbows the whole time so you’re opening and closing at the shoulders, not turning it into a press.
- Stop the stretch when you feel a strong pull in your chest but before your shoulders feel strained or uncomfortable.
- Use lighter weights than you would for a press so you can control the movement smoothly without your shoulders lifting off the bench.
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