Incline dumbbell fly
Primary muscles: Chest. Assisting muscles: Shoulders.
How to do it
- Lie on a bench inclined to a maximum of 30°, with a dumbbell in each hand.
- Extend your arms above you with a slight bend in the elbows, palms facing each other — the starting position.
- Breathe in and lower your arms out to the sides under control, rotating your wrists until your palms face the ceiling.
- Breathe out and bring the dumbbells back to the starting position along the same path.
- Repeat the movement.
Key to the execution: The movement comes only from the shoulder and wrist, not from the elbow.
Common mistakes
- Bending and straightening your elbows during the movement.
- Lowering your arms too far, straining the shoulder.
- Using a bench incline over 30°, which turns the exercise into a shoulder press.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Chest exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.