Dumbbell Incline Fly
Auto DetectedA dumbbell isolation exercise performed on an incline bench that targets the upper chest (pecs) and anterior deltoids. It is used to build hypertrophy and strength in the pressing muscles through a wide range of motion.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Shoulders
Accessory Muscles
Biceps
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Upper Chest, Mid Chest
Shoulders
5/10Anterior Delts
Biceps
2/10Short Head
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Keep rest shorter for higher rep ranges.
How to Perform
Set an adjustable bench to a 30-45 degree incline. Lie back with a dumbbell in each hand, extending them directly above your chest with palms facing each other and a slight bend in your elbows.
- Maintaining the fixed slight elbow bend, slowly lower the dumbbells out to the sides in a wide arc.
- Continue lowering until you feel a deep stretch across your chest.
- Contract your chest muscles to reverse the motion, squeezing the dumbbells back together above your chest.
- Imagine hugging a barrel during the concentric phase.
- Do not let the dumbbells touch at the top to maintain continuous tension.
Coaching Tips
Form Cues
- Arc wide and controlled
- Maintain elbow bend
- Squeeze the chest hard
- Shoulders back and down
Breathing
Inhale deeply as you lower the weights into the stretch; exhale forcefully as you bring the dumbbells back together.
Tempo
3-0-1
Range of Motion
Lower the dumbbells until they are roughly at chest level or slightly below, ensuring the elbow bend remains fixed and stable throughout the movement.
Safety
Safety Notes
- Use a controlled, slow tempo to protect the shoulder joint.
- Avoid locking out the elbows at the top.
- Do not use weights that compromise form or excessive range of motion.
Spotting
Not recommended; use lighter weight and strict form. A spotter can offer verbal cues but cannot effectively support the weight path.
Common Mistakes
- Bending and extending elbows excessively
- Using momentum to lift the weights
- Allowing shoulders to round forward
- Dropping the dumbbells too low
When to Avoid
- Acute shoulder pain or impingement
- Rotator cuff injuries
Flexibility Needed
- Adequate shoulder horizontal abduction range
Build Up First
- Ability to maintain fixed elbow angle
Also known as
Incline Chest Fly, Incline Dumbbell Fly, Incline Pec Fly
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