Incline Dumbbell Fly
Muscles worked
Instructions
- 1Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
- 2Extend your arms above you with a slight bend at the elbows.
- 3Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
- 4As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
- 5As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
- 6Repeat for the recommended amount of repetitions.
About Incline Dumbbell Fly
The incline dumbbell fly isolates the upper chest thanks to the bench incline, around 30-45 degrees. Arms slightly bent and elbows fixed, you open the dumbbells wide out to the sides to a marked stretch of the upper chest, then bring them back together above you in an arc. The incline emphasises the stretch and work on the upper chest, often neglected. Like any fly, it is about opening and closing the arms without bending the elbows: keep a moderate load so you do not turn it into a press or stress the shoulder. Excellent alongside the incline press, as isolation or a finisher.
check_circleBenefits
- check_circleIsolates the upper chest under stretch
- check_circleImproves definition of the upper portion
- check_circleDevelops mind-muscle feel in the chest
lightbulbExecution tips
- lightbulbSet the bench between 30 and 45 degrees
- lightbulbKeep the elbow angle fixed throughout
- lightbulbOpen until a comfortable stretch, without forcing
- lightbulbBring the arms up while squeezing the chest
warningCommon mistakes
- warningBending the arms and pressing like a press
- warningGoing too low and overstretching the shoulder
- warningChoosing too heavy a weight and losing control
- warningSetting the bench too high and taxing the shoulders
helpFrequently asked questions
Incline or flat fly, which to pick?expand_more
The incline targets the upper chest and the flat the mid-chest; alternate based on the area you want to build.
How many reps should I do?expand_more
Aim for 10 to 15 reps with a moderate weight, focusing on range and stretch.
Incline fly or incline press for the upper chest?expand_more
The incline press builds mass and strength (a base movement); the incline fly isolates and stretches, as a finisher. Do the press first for the bulk of the work, then the fly to target and pump the upper chest.
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