In this quick beginner’s guide, you will get to know what this workout is, the bodybuilding benefits you can derive from it, how to perform the exercise, and common mistakes to steer clear of when performing the incline dumbbell fly. You will also walk away with a simple sample program that incorporates the incline dumbbell fly so that you can start building up those pecs today.
But first, we begin this guide with the simple question that all beginners often ask;
What Exactly Is the Incline Dumbbell Fly Chest Isolation Exercise
As already mentioned, the incline dumbbell fly workout is a chest isolation exercise that focuses primarily on training the upper pectoral muscles and the clavicular head of the chest. This upper chest workout can be performed in your home or at your local gym on an adjustable bench that has to be positioned to an inclined 30 to 45-degree angle before you execute the workout.
When performed properly, the incline dumbbell fly will give your upper body a more fuller, solid, and compact appearance.
What Benefit can be Derived from the Incline Dumbbell Fly?
Like other similar dumbbell chest exercises, the incline dumbbell fly offer bodybuilders a number of benefits, such as;
#1. The Incline Dumbbell Fly Promotes Pectoral Muscle Development
Whenever you properly perform the incline dumbbell fly, you subject your upper chest to a great amount of tension which will help to speed up pectoral muscle development and improve your upper body appearance in particular, and balance out your overall physique in general.
#2. The Incline Dumbbell Fly will Enhance Muscle Stretch
As you execute the full range of motion for this workout, you will experience a deep muscle stretch particularly at the bottom posture. This stretch is often viewed by lifters as highly beneficial when it comes to promoting the development of the pectoral muscles.
#3. The Incline Dumbbell Fly Enhances Mind-Muscle Connection
As an isolation chest workout, the incline dumbbell fly offers you a much better awareness and control of your chest muscles during your repetitions.
#4. The Incline Dumbbell Fly Complements Other Upper Chest Workout
You can include the incline dumbbell fly to your other chest workout routines to optimize your chest muscle building gains.
Steps to Properly Execute the Incline Dumbbell Fly
To perform a proper incline dumbbell fly you need to follow these seven (7) steps:
Step #1: You should set-up your adjustable bench to an inclined angle of between 30 to 45-degrees.
Step #2: Sit with your back flat on the inclined bench while holding a weighted dumbbell in both hands.
Step #3: Lift the dumbbells to just over your chest region with your elbows slightly bent.
Step #4: Gradually bring the dumbbells down to your sides forming a wide arc pathway in the process.
Step #5: Keep repeating the range of motion until you can literally feel your chest muscles stretching.
Step #6: As you lift the dumbbells up to your chest region while following the wide arc pathway created, be sure to squeeze your pectoral muscles when the dumbbells reach the top of the arched motion.
Step #7: Repeat this exercise maintaining a steady pace and range of motion for as many repetitions as you are able to.
Common Mistakes Beginners Make when Performing the Incline Dumbbell Fly
Mistake #1: Starting off with Heavy Dumbbell Weights
Note that the focus of the incline dumbbell fly is awareness and control which may not be achieved by optimising your dumbbell weights. By lifting heavy weights, you would soon lose control as fatigue tends to set in quicker causing your shoulders to experience too much stress (that is not needed) which then minimises your chest activation.
Mistake #2: Locking Your Elbows During the Full Range of Motion
Try not to lock your elbows when executing the incline dumbbell fly. Your elbows should always be slightly bent all through the range of motion. If your elbows are locked during the exercise, you will not only change the mechanics of the workout, but you will put too much stress on your joints.
Mistake #3: Lowering Your Arms Beyond What is Comfortable
You will risk incurring an injury to your arms if you lower them (while holding dumbbells) far below what is comfortable when performing the incline dumbbell fly. That deep stretch could lead to serious muscle tears that can hamper your training program due to you being out of action and recovering for an extended period of time.
Mistake #4: Performing Repetitions Quickly
Your goal when performing the incline dumbbell fly is to achieve a slow, but controlled range of repetitions which will give you much better pectoral muscle development gains than quick repetitions of the incline dumbbell fly range of motion.
An Upper Chest Workout Program for Beginners
To get the best out of the incline dumbbell fly, you should add it as an accessory workout to be performed after your main chest exercise.
You can try out 3 to 4 sets of between 10 to 15 repetitions per set with 60 to 90 seconds of rest time between each set.
With this repetition range, you will be able to concentrate mainly on your technique, control, and Muscle tension instead of just strength.
Final Thoughts
While there are many variations of dumbbell chest exercises, the incline dumbbell fly stands out for its ability to genuinely stimulate pectoral muscle development.
However, to get the best out of this chest isolation exercise, you need to ensure that your technique is on point at all times while also being mindful of the dumbbell weights.