Step by step
- Raise the backrest to about 30° and lie back with the dumbbells over your chest, palms facing.
- Bend your elbows slightly and lock that angle.
- Open your arms in an arc until you feel your chest stretch.
- Close along the same arc until the dumbbells meet over your chest.
Tip: Lower slowly, over two or three seconds: that's the part that works your chest most.
Common mistakes
Above 45° it works your shoulder more than your chest.
Always keep a slight bend to protect your elbow and shoulder.
Heavy weight turns it into a press. Use a load you can open with control.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
How many reps?
It works best with medium to high reps, 10 to 15, and a weight you can control.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add incline dumbbell flyes to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.