Dumbbell Incline Breeding
Description
The dumbbell incline fly (also listed as "incline breeding" in some databases) is a chest fly performed on an incline bench targeting the upper (clavicular) pectoralis major. You arc the dumbbells out to the sides and bring them back together above your upper chest.
Muscle Group
Equipment Required
Dumbbell Incline Breeding Instructions
- Set an incline bench to 30 to 45 degrees. Lie back with a dumbbell in each hand above your chest.
- Start with arms extended above your upper chest, palms facing each other. Slight elbow bend.
- Arc both dumbbells out to the sides, maintaining the elbow bend.
- Lower until you feel a deep stretch across your upper chest.
- Pull the dumbbells back together by squeezing your chest.
- Squeeze at the top.
- Use lighter weight than pressing movements.
- Aim for 10 to 15 reps per set.
Dumbbell Incline Breeding Form & Visual
Dumbbell Incline Breeding Benefits
- Targets the upper (clavicular) chest
- Deep stretch at the bottom
- Builds upper chest shape and definition
- Isolation movement with no tricep involvement
- Easy to load progressively
- Classic chest exercise
Dumbbell Incline Breeding Muscles Worked
- Pectoralis major (clavicular head)
- Anterior deltoid
- Biceps brachii (slight stabilizer)
- Serratus anterior
Dumbbell Incline Breeding Variations & Alternatives
- Dumbbell Fly (flat)
- Cable Fly
- Cable Crossover
- Decline Dumbbell Fly
- Incline Cable Fly
