Smart Workout Diary

Dumbbell Incline Fly

The incline dumbbell fly is an isolation chest exercise performed lying on an incline bench while moving the dumbbells through a wide hugging arc. It primarily emphasizes the upper chest, with the front shoulders assisting, and supports chest muscle development and pressing strength.

Demonstration

Dumbbell Incline Fly — demonstration 1
Dumbbell Incline Fly — demonstration 2

Instructions

  1. Set an adjustable bench to a moderate incline and sit with a dumbbell in each hand resting on your thighs.
  2. Lean back, bring the dumbbells above your upper chest with palms facing each other, and keep a slight bend in the elbows.
  3. Lower both arms out and down in a wide arc under control, keeping the same elbow bend and your shoulders pressed into the bench.
  4. Stop when you feel a comfortable chest stretch and your upper arms are roughly level with your torso; do not force the range.
  5. Exhale as you bring the dumbbells back together in the same hugging arc, squeezing the chest without knocking the weights together.
  6. Keep your feet planted and lower back naturally supported by the bench throughout the set.
Muscle Group
Upper Chest
Other Muscle Groups
Front Delts
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use lighter weights than for pressing; the long lever makes this exercise demanding on the shoulders.
  2. Keep the elbow bend fixed rather than turning the movement into a dumbbell press.
  3. Move slowly, especially on the lowering phase, and stop if the shoulder position becomes uncomfortable.
Exercise library