Incline Dumbbell Fly tutorial
The incline dumbbell fly is an isolation move on an incline bench that opens and closes the arms in a wide arc, loading the upper chest through a full stretch. It is ideal for shaping the upper chest after pressing work and suits intermediate lifters.
How to perform
- Set the bench to about 30 degrees and lie back with the dumbbells.
- Hold the dumbbells over your chest, palms facing, elbows slightly bent.
- Retract your shoulder blades and keep your chest slightly lifted.
- Open your arms in a wide arc until the dumbbells are level with your chest and you feel a stretch.
- Squeeze your chest to bring the dumbbells back along the same arc.
- Pause briefly at the top without clanking the weights, then repeat.
Breathing: Inhale as you open your arms and exhale as you bring them together.
Key tips
- Keep the elbow angle fixed throughout.
- Imagine hugging a large tree.
- Use lighter weights than for presses and focus on the stretch.
Common mistakes
- Bending and straightening the elbows, turning it into a press.
- Lowering too deep and straining the front of the shoulder.
- Using heavy weights with fully straight arms.
Safety: People with shoulder problems should shorten the range or use a cable crossover or pec-deck machine.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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