Chest · Horizontal adduction
Incline Dumbbell Fly
The incline dumbbell fly is a chest isolation exercise performed on a 30 to 45 degree bench, where you open your arms in a wide arc and bring the dumbbells back together above your upper chest. The incline shifts the stretch and squeeze toward the upper pecs, and the dumbbells provide a deep stretch at the bottom.
Also known as: Incline fly, Incline dumbbell flye, Incline bench fly
- Muscle group
- Chest
- Movement pattern
- Horizontal adduction
- Type
- Isolation
- Equipment
- Dumbbells, Adjustable bench
- Difficulty
- Intermediate
What muscles does the incline dumbbell fly work?
Primary movers
- Pectoralis major (clavicular)
Assisting muscles
- Anterior deltoid
- Biceps brachii (short head)
- Serratus anterior
On an incline, the arms close toward the upper chest, lining up with the clavicular fibres of the pecs. The front delts assist more than on a flat fly.
The elbows stay slightly bent and fixed. Bending them more brings in the triceps and turns the exercise into a press.
The stretch at the bottom is the main benefit of using dumbbells. The pecs are loaded when lengthened, which is useful for growth but needs a light weight to protect the shoulders.
A shallow incline of around 30 degrees works well. Steeper angles hand the work to the front delts.
How to do the incline dumbbell fly
Setup
- 1
Set a bench to 30 to 45 degrees.
- 2
Sit with the dumbbells on your thighs and lie back, bringing them above your upper chest.
- 3
Turn your palms to face each other with a slight elbow bend.
- 4
Pull your shoulder blades back and down.
Execution
- 1
Lower the dumbbells out to the sides in a wide arc.
- 2
Stop when your elbows are about level with your chest.
- 3
Squeeze your chest and bring the dumbbells back together.
- 4
Keep the elbow bend fixed.
- 5
Lower slowly.
- 6
Avoid clanking the dumbbells at the top.
Common incline dumbbell fly mistakes
Using too much weight
Heavy dumbbells strain the shoulders and turn the fly into a press.
The fix: Go light and control the stretch.
Bending the elbows more as you lift
It brings in the triceps and shifts the work.
The fix: Keep a constant slight bend.
Bench too steep
A steep angle shifts work to the front delts.
The fix: Use 30 to 40 degrees.
Dropping too low
Overstretching strains the shoulder.
The fix: Stop when your elbows reach chest level.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3 | 10–15 | Light to moderate | 60–90 s |
| Stretch focus | 2–3 | 12–15 | Light, slow tempo | 60 s |
| Beginner | 2 | 12 | Very light | 60 s |
Use it after your presses to finish the upper chest. Keep the weight light and the tempo slow. Switch to cables or a machine if your shoulders object.
Running the incline dumbbell fly in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayIncline Dumbbell Fly variations and alternatives
Dumbbell Fly
AlternativeThe flat version, easier to set up.
Incline Cable Fly
AlternativeA cable version with constant tension.
Decline Dumbbell Fly
AlternativeTargets the lower chest.
Chest Fly Machine
EasierA guided path that is easier to control.
Incline Dumbbell Bench Press
AlternativeA compound press on the same bench.
Frequently asked questions
What does the incline fly work?
The upper chest mainly, with the front delts and biceps helping.
How steep should the bench be?
Around 30 degrees. Above 45 the shoulders take over.
How heavy should I go?
Light. Choose a weight you can control through the arc.
Incline fly or incline press?
The press builds more overall chest and strength. The fly isolates the upper chest and the stretch. Use both.
Why do my shoulders hurt on flyes?
Usually too much weight or too deep a stretch. Lighten the load and stop at chest level.
Hercules tracks every incline dumbbell fly you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play