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Dumbbell Incline Fly
Muscles involved
When you incorporate the dumbbell incline fly into your routine, you are doing much more than targeting your upper chest. You are actively building shoulder stability and bulletproofing your scapular control under tension. Holding a pair of dumbbells and controlling the wide arcing movement forces your chest muscles and deep stabilizing structures to manage the load through an extended range of motion. This translated stability and balance carry over into real athletic performance, giving you greater strength and control whenever you need to push, strike, or stabilize your upper body during sports activities. It is a fantastic functional movement that connects power with shoulder health.
How to do it
1. Lie on a 30-degree incline bench with dumbbells extended over your chest. 2. Lower the dumbbells out to the sides in an arc as you inhale. 3. Return the dumbbells to the starting position following the same arc as you exhale. 4. Hold the contraction in your chest briefly at the top position.
Equipment required
Muscles worked
Tips
- Maintain a slight bend in your elbows throughout the movement. - Open your arms in a wide arc, feeling the pectoral stretch. - Close your arms by contracting your chest, not using momentum.
Difficulty
PrincipianteSimilar exercises
Variations and complementary movements
