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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Incline Dumbbell Fly
ChestIntermediate

Incline Dumbbell Fly

A fly performed on an incline bench to bias the upper chest through a long, stretched range of motion.

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Primary muscles

  • Chest (Pectoralis Major)

Secondary muscles

  • Front Delts
Sets
3
Reps
10–15
Rest
60–90s

How to perform

Incline Dumbbell Fly movement

Main muscles working (thicker lines)

Starting position

Lie on a bench set to 30–45 degrees with dumbbells held over the upper chest, palms facing and elbows slightly bent.

  1. 1

    Open the arms out to the sides in a wide arc, keeping the elbow angle fixed.

  2. 2

    Lower until you feel a stretch across the upper chest.

  3. 3

    Squeeze the chest to bring the dumbbells back up over the upper chest.

  4. 4

    Pause briefly at the top before the next rep.

Breathing: Inhale as you lower, exhale as you bring the dumbbells together.

Coaching tips

  • Soft elbows

  • Stretch, then squeeze

  • Keep the chest high

Common mistakes

  • Pressing instead of flying

  • Lowering too far behind the body

  • Using too much weight

Safety notes

  • Stop the stretch at a comfortable depth; don't force the shoulders into end range.

Details

Body parts
Chest · Upper Body
Equipment
Dumbbell · Bench
Movement
Isolation
Exercise type
Isolation
Training goals
Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Incline Cable FlyIntermediate→
  • Low-to-High Cable FlyBeginner→

Variations

  • Decline Dumbbell FlyBeginner→
  • Dumbbell FlyBeginner→
  • Incline Dumbbell PressBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.