How to Do Dumbbell Incline Fly

Form Cues

1. 1

   Set bench to 30 degrees, feel the upper chest stretch at the bottom

2. 2

   Squeeze hard at the top

3. 3

   Keep a fixed, slight bend in the elbows — the arc should come from the shoulder, not the elbow joint

4. 4

   Lower slowly to a comfortable stretch, don't chase depth at the cost of control

Common Mistakes

• ●

  Using too much weight — flies are isolation movements, lighter weight with strict form beats heavy sloppy reps

• ●

  Setting the bench too steep — above 30-45 degrees shifts the emphasis away from the upper chest to the front delts

• ●

  Pressing instead of flying as fatigue sets in — keep the arc wide throughout the set, even on the last reps