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Incline Dumbbell Fly

Upper chest

Coach's Tips

It's a Fly workout using dumbbells. Depending on where the dumbbell is raised, the upper, middle, and lower chest muscles can be targeted!

How to

Starting Position

1. Sit on an incline bench with a dumbbell in each hand. 2. Position the bench at a 45-degree angle and make sure your back is flat against the bench. 3. Begin with your arms extended out to your sides, palms facing each other, and your elbows slightly bent.

Proper Form

1. Keeping your elbows slightly bent, inhale and slowly lower your arms out to the sides in an arc-like motion. 2. Lower the dumbbells until your elbows are in line with your torso. 3. Exhale and slowly bring the dumbbells back up to the starting position.

Breathing Technique

1. Inhale as you lower the dumbbells. 2. Exhale as you bring the dumbbells back up to the starting position.


1. Keep your elbows slightly bent throughout the movement. 2. Do not allow the dumbbells to drop too low or come together. 3. Do not swing the dumbbells or use momentum to lift them. 4. Make sure you are using a weight that is appropriate for your fitness level.

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