HyperBody
Exercise library · Chest

Incline Dumbbell Fly.

Isolation movement emphasizing upper chest adduction and stretch, using dumbbells for a deep range of motion.

IntermediateDumbbells, Incline Bench
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Upper chest
Secondary
Front delts
The play-by-play

How to do it.

  1. Step 01

    Lie on an incline bench set at 30-45 degrees, holding dumbbells.

  2. Step 02

    Extend your arms above your chest with a slight elbow bend.

  3. Step 03

    Open your arms in a wide arc, lowering the dumbbells to your sides.

  4. Step 04

    Feel a deep stretch across your upper chest.

  5. Step 05

    Bring the dumbbells back together in the same arc.

  6. Step 06

    Squeeze your upper chest at the top without letting the dumbbells touch.

What separates good from great

Pro cues.

  • Use light-to-moderate loads to protect your shoulders.

  • Maintain the slight bend in your elbows throughout.

  • Focus on the chest contraction to bring the weights up.