How To Do Incline Dumbbell Flys Video

Pump up with dumbbell flys on an inclined bench. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video.

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Uses chest muscles & anterior deltoid
Place feet firmly on the floor
Raise dumbbells to knees
Push weight straight over chest
Drop weights parallel to floor and return

About this Author

Lance is certified personal trainer through American Fitness Association of America. He graduated from UNC with a biology degree and currently works for a gym. He specializes in weight training, circuit training, endurance training, and teaching people the proper forms for exercise. He enjoys helping others reach their goals.

LANCE BUMGARNER: Okay. Right now, I am going to show you how to do an incline dumbbell fly. The muscles involved in this is primarily your chest muscles. You are going to be using some of your anterior deltoid, the front part of your shoulder. Form is very important in all exercises. With your feet firmly planted on the floor, grab your dumbbells and bring them up to your knees. You're going to lay flat back, bringing the weights into your chest, keeping your back nice and flushed with the back pad. Press the weights straight up overhead, palms facing together, straight over chest. Elbows slightly bent, drop the weights out to the side until they are approximately parallel with the floor, keeping your abs tight and back pressed into the back pad, return the weights to the starting position. Inhale, exhale, inhale, exhale, inhale, exhale. Notice I am keeping the weights in control at all times, moving the weights slow. I'm not going too fast. I'm not going too slow. Return to the starting position. Bring the weights in, sit up, place the dumbbells down. Just remember when performing an inclined dumbbell fly, you want to keep a few things in mind: keep your back flushed against the back pad, your feet firmly on the floor, keep your arms at chest level, return the weights back and around to the front in a controlled manner, maintain good form. It is very important. This is the inclined dumbbell fly exercise working your chest and your shoulders.

How to Do Incline Dumbbell Flys Video

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