Incline Dumbbell Fly.

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.

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.

Questions, answered.

What is the Incline Dumbbell Fly?

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

What muscles does the Incline Dumbbell Fly work?

The Incline Dumbbell Fly primarily works your upper chest. It also recruits your front delts as secondary movers.

What equipment do I need for the Incline Dumbbell Fly?

You need dumbbells and an incline bench to perform the Incline Dumbbell Fly.

How many sets and reps should I do for the Incline Dumbbell Fly?

A typical prescription for the Incline Dumbbell Fly is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Incline Dumbbell Fly good for beginners?

The Incline Dumbbell Fly is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.