- Target muscle: Clavicular (Upper) Pectoralis Major
- Synergists: Anterior Deltoid, Biceps Brachii (short head only)
- Mechanics: Isolation
- Force: Push
- Holding a dumbbell in each hand, sit on a bench inclined at 45 degrees and rest each dumbbell on a knee.
- Lie backward, and as you do so, kick the dumbbells up into position over your chest, one at a time.
- Spread your legs and plant your feet flat on the floor.
- Flex your elbows slightly, and internally rotate your shoulders so that your elbows point out to the sides.
- Keeping your elbows locked, inhale as you lower the dumbbells to your sides in an arcing motion until you feel a mild stretch in your chest or shoulders.
- Exhale as you reverse the motion and press the dumbbells back up to the starting position.
- Repeat for the prescribed number of repetitions.
Comments and tips
- Keep your elbows slightly flexed.
- Internally rotating your shoulders will serve to better isolate your pectoralis major because the origin and insertion of the muscle are brought into better alignment.
- When you have finished, bring your knees up and gently lower the dumbbells down onto your knees, which will help you to sit up.
- Do not go very heavy with the incline dumbbell fly or any other type of fly exercise because doing so can be dangerous.
- See also the incline cable fly and the dumbbell fly.
Incline dumbbell fly video
ExRx.net, Dumbbell Incline Fly