Incline Fly (Dumbbell)
The Incline Dumbbell Fly is an isolation exercise performed on an incline bench that specifically targets the upper portion of the pectoral muscles. By moving the arms in a wide arc, it stretches the chest fibers and builds upper body definition with reduced triceps involvement.
Because isolation movements like the incline fly can strain the anterior deltoids if volume is too high, the AI analyzes your recent push training load to prescribe the optimal dosage. It tracks your RPE to ensure you are stimulating the muscle without compromising shoulder stability, and can auto-regulate the weight if your daily recovery metrics (like HRV or sleep) suggest your joints need a lighter session.
Form Cues
- Set the bench to a 30 to 45-degree angle
- Maintain a slight, fixed bend in your elbows throughout the entire arc
- Lower the weights slowly until you feel a deep stretch in your upper chest
- Squeeze your pecs together at the top as if hugging a large tree
- Don't let the dumbbells touch or clang together at the top
- Don't straighten your arms completely; keep the elbows soft
- Don't drop your elbows below shoulder level if you feel joint pain
- Don't turn the movement into a press by bending your arms too much
Common Mistakes
- Using excessive weight and shortening the range of motion
- Bending elbows excessively during the descent
- Rushing the negative portion of the rep
- Overstretching the shoulder joint at the bottom
Muscles Worked
This exercise primarily isolates the clavicular head of the pectoralis major (upper chest), helping to fill out the area just below the collarbones. It also engages the anterior deltoids as secondary movers and relies on the biceps and forearms for stability during the wide arc.
Primary
Secondary
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