Dumbbell Incline Fly

Muscles worked

Setup

1. Set an adjustable bench to a 30 to 45-degree incline.
2. Sit on the bench and rest the dumbbells on your thighs, then kick them up as you lie back.
3. Press the weights directly above your upper chest with a neutral grip (palms facing each other).
4. Retract your shoulder blades into the bench and plant your feet firmly on the floor for stability.

How to do it

1. Inhale and slowly lower the dumbbells in a wide arc out to the sides, maintaining a slight, fixed bend in your elbows.
2. Continue the descent until you feel a deep stretch across your upper chest, stopping when your elbows are roughly level with your torso.
3. Exhale and reverse the movement by squeezing your chest to bring the weights back to the starting position.
4. Follow a controlled tempo, taking 3 seconds to lower the weights and 1 second to bring them back together.

Form checklist

• Maintain a consistent slight bend in the elbows; do not turn the movement into a press.
• Stop the dumbbells just short of touching at the top to maintain constant tension on the pectorals.
• Keep your shoulder blades retracted and pinned against the bench throughout the set.
• Ensure the movement occurs only at the shoulder joint, keeping the wrists and elbows locked in position.

Pro tips

• Imagine you are hugging a large barrel to maintain the correct circular arc and maximize chest engagement.
• Focus on bringing your inner biceps toward your pecs at the top of the movement rather than just moving your hands.
• Squeeze your chest hard at the peak of the movement for one second to enhance mind-muscle connection.

Make it harder

• Incorporate a 2-second isometric pause at the bottom of the rep to challenge the chest in the fully lengthened position.
• Perform '1.5 reps' by lowering the weight, coming halfway up, returning to the bottom stretch, and then completing the full rep.

Frequently asked

What muscles does the dumbbell incline fly work?

The dumbbell incline fly primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell incline fly?

The dumbbell incline fly uses dumbbell.

Is the dumbbell incline fly good for beginners?

The dumbbell incline fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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