Incline Chest Fly

A bear on a hillside bench opens the arms wide, then hugs the air back together. Incline dumbbell flyes put extra focus on the upper chest while the shoulders help guide the motion, making this a smooth, controlled chest move.

Instructions

1. Set an incline bench to about 30 to 45 degrees.
2. Lie back holding dumbbells above your chest, palms facing inward.
3. Bend your elbows slightly and keep that shape throughout.
4. Lower your arms out wide until you feel a chest stretch.
5. Bring the dumbbells back together in a wide hugging motion.
6. Stop with the weights above your chest and repeat.

Benefits

• Builds upper chest strength
• Improves control in pressing movements
• Adds shape to the chest
• Challenges each side evenly

Key Points

• Keep a soft bend in your elbows
• Move slowly and under control
• Lower only as far as comfortable
• Keep your shoulders down
• Bring the weights together above your chest

Common Mistakes

• Bending and straightening the elbows too much
• Lowering the weights too far
• Dropping the weights too quickly
• Shrugging the shoulders upward
• Clanging the dumbbells together