Incline Dumbbell Fly
An isolation exercise on an incline bench using dumbbells that targets the upper chest through horizontal adduction to build hypertrophy and complement pressing movements.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Triceps
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Upper Chest
Shoulders
6/10Anterior Delts
Triceps
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust an incline bench to 30-45 degrees. Sit with dumbbells on thighs, lie back, and position dumbbells above chest with palms facing each other and slight elbow bend.
- Inhale and lower dumbbells in a wide arc to sides until chest stretch.
- Keep elbows slightly bent throughout.
- Exhale and squeeze chest to raise dumbbells back up in arc.
- Stop short of dumbbells touching at top.
- Maintain shoulder blades retracted.
- Repeat for reps with control.
Coaching Tips
Form Cues
- Hug a tree
- Pack shoulders down
- Squeeze at top
- Elbows soft
- Arc not straight
Breathing
Inhale during lowering phase; exhale while raising dumbbells and brace core throughout.
Tempo
3-0-2
Range of Motion
Lower until arms nearly parallel to floor or feel chest stretch; raise until dumbbells align above upper chest without touching.
Safety
Safety Notes
- Avoid heavy weights if shoulder issues
- Do not lower beyond shoulder level
- Keep core engaged
- Stop if pain in shoulders or chest
- Use lighter weights for form
Spotting
Spot by assisting with dumbbells during lowering if needed; not typically required for isolation flys.
Common Mistakes
- Locking elbows
- Overstretching shoulders
- Banging dumbbells
- Arching back excessively
- Using momentum
When to Avoid
- Shoulder impingement
- Acute rotator cuff injury
- Pec strain
Flexibility Needed
- Shoulder flexion beyond 90 degrees
- Chest flexibility for stretch
Build Up First
- Basic dumbbell handling
- Understanding of chest isolation
Also known as
Incline DB Fly, Upper Chest Fly, Incline Chest Fly
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