Chest · Isolation

Incline Dumbbell Fly

A fly on an incline bench for an upper-chest stretch and squeeze.

MAIN MUSCLE
Upper chest
ALSO WORKS
Front delts
EQUIPMENT
Dumbbell, Incline bench
LEVEL
Beginner
REPS
10-15
TEMPO
3-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Set the bench to 30 degrees and hold the dumbbells over the upper chest.

  2. Keep a soft, fixed bend in the elbows.

  3. Lower the arms in a wide arc to chest level.

  4. Bring the dumbbells back up and together by squeezing the chest.

COMMON MISTAKES

  • Bending and extending the elbows so it turns into a press; keep a fixed soft bend.
  • Stretching too deep with heavy load; stop where you feel a stretch, not shoulder strain.

TIPS

  • Think of hugging a big tree and squeezing the chest at the top.

QUESTIONS

Which muscles does Incline Dumbbell Fly work?

The main muscle is Upper chest. It also works Front delts.

How many reps should I do?

FORGE suggests 10-15 reps for Incline Dumbbell Fly. The app adjusts sets and reps to your goal and level.

What can I do instead of Incline Dumbbell Fly?

These train the same muscles: Low-to-High Cable Fly, Dumbbell Fly, Incline Dumbbell Press.