Dumbbell Incline Fly
Description
The dumbbell incline fly is a chest isolation exercise performed on an incline bench with a dumbbell in each hand. The incline angle biases the upper (clavicular) head of the pectoralis major, and the fly motion provides a deep stretch and peak contraction that pressing alone cannot replicate. It is an excellent finisher after incline pressing.
Muscle Group
Equipment Required
Dumbbell Incline Fly Instructions
- Set an adjustable bench to roughly 30 to 45 degrees. Sit with a dumbbell in each hand and lie back.
- Press the dumbbells up over your upper chest with arms fully extended, palms facing each other.
- Plant your feet flat on the floor. Pull your shoulders down and back into the bench. Lift your chest.
- Set a slight bend in your elbows and lock that angle in throughout the movement.
- Lower both dumbbells out to your sides in a wide arc. Keep the slight elbow bend fixed.
- Continue lowering until you feel a deep stretch in your upper chest. Your arms should be roughly level with or slightly below the bench.
- Reverse the arc by squeezing your chest to bring the dumbbells back together over your upper chest.
- Squeeze your chest hard at the top. Repeat for the desired number of reps. Use moderate weight — stretch and contraction quality are the priorities.
Dumbbell Incline Fly Form & Visual
Dumbbell Incline Fly Benefits
- Targets the upper (clavicular) chest with a deep stretch
- Provides a peak contraction at the top that pressing misses
- Builds upper-chest size when paired with incline pressing
- Works at home with dumbbells and an adjustable bench
- Joint-friendly when performed with moderate weight
- Excellent finisher for chest workouts
Dumbbell Incline Fly Muscles Worked
- Pectoralis major (especially the clavicular/upper head)
- Anterior deltoid (secondary)
- Biceps brachii (stabilizer)
- Serratus anterior
Dumbbell Incline Fly Variations & Alternatives
- Dumbbell Fly (flat)
- Dumbbell Decline Fly
- Cable Incline Fly
- Dumbbell Incline Low Fly
- Dumbbell Low Fly
- Single-Arm Dumbbell Incline Fly
- Pause Dumbbell Incline Fly
- Tempo Dumbbell Incline Fly (4-sec descent)
