Pushisolation
DUMBBELL INCLINE FLY
Custom Training: Dumbbell Incline Fly. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.
HOW TO PERFORM
- 1
Lie on an incline bench with light dumbbells above the upper chest and softly bent elbows.
- 2
Bring the arms together in a controlled arc with a small, fixed elbow bend.
- 3
Open slowly through a comfortable chest stretch without forcing the shoulders backward.
THE STANDARD
Custom Training: Dumbbell Incline Fly. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.
COACHING CUES
Keep the elbow angle consistent and avoid shrugging.
COMMON MISTAKES
Using a heavy load that turns the fly into a press.
300WOD STANDARDS
Foundation
Hoplite
Elite
Spartan
CUSTOM TRAINING ONLY
EQUIPMENT
DumbbellBench