Dumbbell Incline Fly
Auto DetectedAn isolation exercise on an incline bench using dumbbells that targets the upper chest through horizontal adduction to build muscle and enhance posture.
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
10/10Upper Chest
Shoulders
6/10Anterior Delts
Triceps
4/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust incline bench to 30-45 degrees. Lie back with dumbbells held above chest, palms facing each other, slight elbow bend.
- Inhale and lower dumbbells out to sides in wide arc until mild chest stretch.
- Maintain slight elbow bend throughout.
- Exhale and squeeze chest to raise dumbbells back over chest.
- Keep shoulder blades retracted.
- Avoid touching dumbbells at top to maintain tension.
- Repeat for reps, then sit up carefully.
Coaching Tips
Form Cues
- Hug a tree
- Squeeze chest hard
- Keep elbows slightly bent
- Pack shoulder blades
- Control the arc
Breathing
Inhale during lowering phase; exhale as you squeeze and raise the weights while bracing core.
Tempo
3-1-2
Range of Motion
Lower until dumbbells align with chest or elbows slightly below bench level; raise until arms nearly straight above chest without locking elbows.
Safety
Safety Notes
- Start with light weights to master form
- Avoid if acute shoulder pain
- Do not lower beyond comfortable stretch
- Keep feet flat for stability
- Warm up shoulders before sets
Spotting
Spot at elbows or wrists during heavy sets to assist if needed; not typically required for moderate weights.
Common Mistakes
- Overstretching shoulders
- Locking elbows
- Using momentum
- Excessive back arch
- Uneven arm paths
When to Avoid
- Shoulder impingement
- Recent pectoral strain
- Elbow joint issues
Flexibility Needed
- Shoulder horizontal adduction range
- Thoracic extension
- Scapular mobility
Build Up First
- Basic dumbbell pressing form
- Shoulder stability awareness
Also known as
Incline Dumbbell Fly, Dumbbell Incline Chest Fly, Incline DB Fly
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