Shoulders
Incline Bench Reverse Fly
Isolate the posterior deltoids and improve postural stability with this controlled, chest-supported movement.
How to perform.
Follow the sequence — setup is half the lift.
Set an adjustable bench to a 45-degree incline and sit facing the bench with your chest resting firmly against the pad.
Plant your feet flat on the floor and hold a dumbbell in each hand with a neutral grip, letting your arms hang straight down.
Maintain a slight bend in your elbows and engage your core to keep your torso stationary against the bench.
Exhale as you raise the dumbbells out to the sides in a wide arc until they are level with your shoulders.
Squeeze your shoulder blades together at the top of the movement for a brief pause.
Inhale as you slowly lower the weights back to the starting position under full control.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the weights to complete the repetition
- Shrugging the shoulders toward the ears, which overactivates the upper traps
- Lifting the chest off the bench pad during the concentric phase
- Locking the elbows completely straight, increasing joint strain
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.