How to Do the Incline Dumbbell Fly
The incline dumbbell fly opens your arms in a wide arc on an incline bench, stretching the upper chest. It is an isolation exercise for intermediate lifters who want upper-chest shape and a deep stretch, not a heavy lift.
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Muscles worked
Primary
- Chest
Secondary
- Shoulders
How to do the Incline Dumbbell Fly
- 1
Set a bench to a low incline of about 30 degrees and lie back with a dumbbell in each hand.
- 2
Press the dumbbells up so your palms face each other over your chest.
- 3
Bend your elbows slightly and keep that bend fixed.
- 4
Lower the dumbbells out to the sides in a wide arc until you feel a chest stretch.
- 5
Keep your shoulder blades pinched on the bench.
- 6
Squeeze your chest to bring the weights back together over your chest.
- 7
Stop each rep with your arms above the chest, not touching the dumbbells together.
Form cues to remember
- Fixed, slight bend in the elbows
- Open wide like hugging a tree
- Feel the stretch, don't force it
- Chest does the lifting
Incline Dumbbell Fly video tutorial
Common mistakes
Turning the fly into a press
Keep your elbows bent only slightly and move in an arc.
Going too deep
Lower until you feel a stretch, not until the shoulders strain.
Using too heavy dumbbells
Use light weights, since the lever is long.
Using a steep bench
Keep the incline low, about 30 degrees.
Sets and reps
| Muscle growth | 3 sets of 10–15 reps, 60–90 sec rest |
|---|---|
| Endurance | 2–3 sets of 15–20 reps, 45–60 sec rest |
The stretched position puts stress on the front of the shoulder, so use light weights and stop when you feel a pull in the joint instead of a stretch in the chest. Avoid it if you have a history of shoulder instability.
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Incline Dumbbell Fly FAQ
What bench angle is best for incline flys?
A low incline of about 30 degrees is common, because it targets the upper chest without turning the movement into a shoulder exercise.
Incline fly or incline press for the upper chest?
The press moves more weight and is better for overall strength and size, while the fly gives a stretch and chest-focused squeeze. Many lifters do a press first and fly after.
How heavy should incline dumbbell flys be?
Quite light. Pick a weight that lets you control a full arc for 10–15 reps with no shoulder discomfort.
