Incline Dumbbell Flyes
- Primary musclesChest
- EquipmentDumbbell
- LevelBeginner
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Incline Dumbbell Flyes".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsSet an adjustable bench to a gentle incline, no more than about 30 degrees, and lie back with a dumbbell in each hand.
Press the weights above your chest with a slight bend in your elbows and palms facing each other, little fingers close together.
Inhale and open your arms in a wide arc until you feel a stretch across your chest, turning your palms to face the ceiling at the bottom.
Exhale and squeeze your chest to bring the dumbbells back up along the same arc, rotating your wrists back to the start.
Repeat for the planned reps, keeping the elbow angle fixed throughout.
If your elbows bend and straighten as you move, you are pressing instead of flying. Lighten the weights and lock in the elbow angle.
Do not lower beyond a comfortable chest stretch, since overstretching loads the front of the shoulder.
In the starting position the thumbs can touch instead of the little fingers if that feels better on your wrists.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.