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chest adduction
Incline Dumbbell Fly
Search GoogleIncline Dumbbell Fly is a beginner chest adduction exercise using dumbbells and incline bench. It primarily trains upper chest. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- upper chest
- Secondary
- shoulders
- Equipment
- dumbbells, incline bench
- Mechanic
- isolation
Setup
- — Prepare the incline bench and clear the movement area.
- — Set your stance, grip, and starting position before beginning incline dumbbell fly.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Keep a soft elbow as the arms open and close above the upper chest.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the chest adduction.
- — Keep a soft elbow as the arms open and close above the upper chest.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo incline dumbbell fly
Regressions
- — Supported or reduced-range incline dumbbell fly