Dumbbell Incline Fly
The Dumbbell Incline Fly primarily works the Pectoralis Major (Clavicular), with secondary activation of the Anterior Deltoid, Biceps Brachii (Short Head), Brachialis, Pectoralis Major (Sternal) and stabilizer support from the Biceps Brachii (Long Head), Triceps (Long Head), Wrist Flexors. It is a dumbbell isolation exercise at intermediate difficulty.
A dumbbell isolation push exercise targeting the Pectoralis Major (Clavicular).
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Clavicular) |
| Secondary | Anterior Deltoid, Biceps Brachii (Short Head), Brachialis, Pectoralis Major (Sternal) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Pectoralis Major (Clavicular) (chest)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Biceps Brachii (Short Head) (biceps)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Triceps (Long Head) (triceps)
- Stabilizer Muscle Wrist Flexors (forearms)
Instructions
- Preparation: Grasp two dumbbells. Lie supine on bench. Support dumbbells above upper chest with arms fixed in slightly bent position. Bend elbows slightly and internally rotate shoulders so elbows point out to sides. Execution: Lower dumbbells outward to sides of shoulders. Keep elbows fixed in slightly bent position. When a stretch is felt in chest or shoulders, bring dumbbells back together in hugging motion above upper chest until dumbbells are nearly together. Repeat. Comments: Keep shoulders internally rotated so elbows point downward at bottom position and outward at top position. Shoulder will likely have less range of motion in lower position as compared toFly on flat bench.
Alternative Exercises
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