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Dumbbell Incline Fly

A wide-arc dumbbell fly on an incline bench that stretches and builds the upper chest fibers with constant shoulder tension.

ChestDumbbellHorizontal adduction

Primary

Pectoralis major (clavicular head)

Secondary

Anterior deltoidBiceps brachii

Equipment

Dumbbell

Pattern

Horizontal adduction

Setup

  1. 01Set the bench to a 30 to 45 degree incline.
  2. 02Lie back with a dumbbell in each hand.
  3. 03Press the dumbbells up over the upper chest.
  4. 04Turn the palms to face each other.

Execution

  1. 01Lower the dumbbells out in a wide arc.
  2. 02Descend until a deep stretch crosses the chest.
  3. 03Keep a fixed soft bend in the elbows.
  4. 04Sweep the dumbbells back together over the chest.

Checkpoints

  • -The elbow angle stays constant through the whole arc.
  • -The stretch is felt in the upper chest, not the shoulders.
  • -Shoulder blades stay pinned back against the bench.
  • -Dumbbells meet above the upper chest, not the face.

Common mistakes

  • -Bending the elbows more at the bottom, turning it into a press.
  • -Lowering past a comfortable stretch and straining the shoulders.
  • -Banging the dumbbells together at the top and losing tension.
  • -Setting the incline too steep and shifting work to the delts.

Programming notes

  • -Use 3 to 4 sets of 10 to 15 reps with moderate weight.
  • -Take 3 seconds on the lowering phase to load the stretch.
  • -Pair after incline presses as an upper-chest finisher.

Related exercises

Dumbbell Fly

Dumbbell / Chest

Cable Incline Fly

Cable / Chest

Incline Dumbbell Bench Press

Dumbbell / Chest

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