Incline Dumbbell Fly
A chest isolation exercise performed on an incline bench, emphasizing the upper chest more than a flat fly.
How to do it
- 1Lie back on an incline bench holding a dumbbell in each hand above your chest, palms facing each other.
- 2With a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc.
- 3Lower until you feel a comfortable stretch across your chest.
- 4Bring the dumbbells back together above your chest, squeezing your chest at the top.
Common mistakes
- Bending the elbows too much, which turns the fly into a press.
- Lowering the dumbbells too far for your shoulder mobility, putting unnecessary strain on the front of the shoulder.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Incline Dumbbell Fly safe for beginners?
Generally, yes. The Incline Dumbbell Fly is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Incline Dumbbell Fly work?
The primary mover is your chest. As a push movement, it also involves your shoulders and triceps.
What can I substitute if I don't have dumbbells or a bench for the Incline Dumbbell Fly?
The Cable Chest Fly trains the same muscle with a similar movement, so it's a reasonable swap if you don't have dumbbells or a bench available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Cable Chest FlyRelated exercises
Learn more
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