Incline Chest Fly (Dumbbell)
Complete guide to Incline Chest Fly (Dumbbell). Learn proper form, technique, and execution. Targets Chest — Upper Chest. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Incline Chest Fly (Dumbbell)
Set an adjustable bench to a 30 to 45 degree incline and grab a pair of dumbbells.
Lie back on the bench with your feet flat on the floor.
Hold the dumbbells above your upper chest with your arms extended and a slight bend in your elbows, palms facing each other.
Retract your shoulder blades, engage your abs, and take a breath.
Lower both dumbbells out to your sides in a wide arc until you feel a stretch in your chest.
Bring the dumbbells back together above your chest, squeezing your chest at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |