Dumbbell Incline Fly
The incline dumbbell fly isolates the upper chest with a deep stretch, complementing incline pressing for complete upper-chest development.
Equipment
Dumbbells
Difficulty
beginner
Sets & reps
3 sets · 12-15 reps
Muscles worked
Upper chest
A dumbbell fly performed on an incline bench, shifting emphasis toward the upper chest while stretching and squeezing the pecs.
How to do it
- Lie back on an incline bench set to 30-45 degrees, holding a dumbbell in each hand above your chest.
- With a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc.
- Lower until you feel a deep stretch across your upper chest.
- Bring the dumbbells back up in the same arc, squeezing your chest at the top.
- Keep the slight elbow bend fixed throughout the movement.
Coaching tips
- Use lighter weight than a flat fly — the incline angle increases stress on the shoulder in the stretched position.
- Move in a smooth arc rather than a straight up-and-down line.
- Don't set the bench too steep, or the exercise starts to resemble a front raise more than a fly.
Common mistakes
- Bending the elbows more as the set gets tiring, turning it into a press.
- Using too much weight and lowering too far, straining the shoulder.
Frequently asked questions
What incline angle works best for flys?
Around 30 degrees is a good starting point — steep enough to emphasize the upper chest without overly stressing the shoulder joint.
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