Back to library

Exercise Library

Incline Dumbbell Fly

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

ChestDumbbellHorizontal adduction
Start
Incline Dumbbell Fly — Start
End
Incline Dumbbell Fly — End

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

Incline Cable Fly

Cable / Chest

Incline Dumbbell Bench Press

Dumbbell / Chest

Out now

Now on the App Store and Google Play

Free to download, no account required to start.

Download on theApp StoreDownload on theGoogle Play