About this exercise
The incline dumbbell fly isolates the upper chest through a wide stretching arc on an inclined bench, with the front shoulders assisting to build upper-chest size and definition.
Incline dumbbell fly
Step by step instructions, muscle activation and variants for the Incline dumbbell fly.
MediumUpper chestMiddle chest
How to Perform
- Set an incline bench and lie back holding a dumbbell in each hand above your chest
- Keep a slight bend in your elbows and your palms facing each other
- Lower the dumbbells out to the sides in a wide arc until you feel a stretch across your upper chest
- Keep the slight elbow bend fixed throughout the movement
- Bring the dumbbells back together above your chest by squeezing your pecs
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Upper chestMiddle chest
Secondary
Front shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Incline dumbbell fly
The Incline dumbbell fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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