How to Do Dumbbell Fly Incline Bench

Dumbbell Fly Incline Bench is a chest exercise using bench and dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Bench, Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Fly Incline Bench

  1. 01Lie on a bench set to a 30-45 degree incline with dumbbells held directly over the chest, palms facing each other.
  2. 02Retract the scapulae into the bench and maintain a slight bend in the elbows.
  3. 03Lower the weights in a wide arc until the hands are level with the shoulders.
  4. 04Inhale during the descent, feeling a stretch across the upper chest.
  5. 05Squeeze the pectorals to bring the dumbbells back to the starting position while exhaling.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Fly Incline Bench

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid touching the dumbbell heads at the top of the rep to maintain constant tension on the pectorals.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Fly Incline Bench questions

What muscles does Dumbbell Fly Incline Bench work?

Dumbbell Fly Incline Bench is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Dumbbell Fly Incline Bench correctly?

Lie on a bench set to a 30-45 degree incline with dumbbells held directly over the chest, palms facing each other. Retract the scapulae into the bench and maintain a slight bend in the elbows. Lower the weights in a wide arc until the hands are level with the shoulders. Inhale during the descent, feeling a stretch across the upper chest. Squeeze the pectorals to bring the dumbbells back to the starting position while exhaling.

What is the A90 coach tip for Dumbbell Fly Incline Bench?

Avoid touching the dumbbell heads at the top of the rep to maintain constant tension on the pectorals.

Is Dumbbell Fly Incline Bench suitable for beginners?

Dumbbell Fly Incline Bench is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Fly Incline Bench?

Dumbbell Fly Incline Bench uses bench and dumbbell.

A90 Intelligence

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