Incline Dumbbell Fly

Pro Tip

Select an incline between 30º-45º and stick with it. The higher the incline, the more you'll train your shoulder muscles.

How To

Lie flat on the bench so that your head, upper back, lower back, and both feet are firmly pressed against the bench and ground at all points while holding two dumbbells at shoulder level with an overhand grip.
Hold one dumbbell in each hand at shoulder level with your arms fully outstretched to your sides and palms facing up.
Exhale and bring your arms together.
Continue bringing your arms together until your hands are about 1 inch from each other.
Inhale and lower the dumbbells until you return to the starting position.

Primary Muscle Groups

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.

Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Equipment

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.

Incline (Adjustable) Bench Without Rack

You can adjust this bench to various angles depending on your goals. If other rackless bench types are unavailable, you might be able to use this one as a substitute. Only substitute for benches you can match the angle of.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Incline Dumbbell Press

Incline Dumbbell Fly

Close Grip Dumbbell Bench Press

Dumbbell Fly

Smith Machine Incline Bench Press

Dumbbell Bench

Renegade Row

Alternatives

Exercises that target the same primary muscle groups with different equipment