Chest · Intermediate

Incline Dumbbell Fly

Upper Chest · also Front Delts

Equipment: Dumbbell, Adjustable Bench

How to do it

• Lie on a bench set to about 30-45 degrees, feet planted
• Press the dumbbells over your upper chest, palms facing in
• Keep a slight bend in your elbows for the whole set
• Open your arms in a wide arc until level with your chest
• Squeeze your chest to bring them back up the same arc

Common mistake

✕ LOWERING TOO DEEP → ✓ STOP AT CHEST LEVEL

Starting point: 3 sets × 10–15 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: wiu.edu, fsc.kzoo.edu, acefitness.org.