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Exercise 0319 · REF ESOd5Pl

Dumbbell Incline Fly exercise animation

Dumbbell Incline Fly

Category
Chest
Equipment
Dumbbell
Target
Pectorals

The incline fly targets the upper chest through a pure stretch-and-squeeze arc, without the triceps assistance a press would bring in. Because there's no lockout to rest at, the pecs stay under tension the entire set, which is why flys tend to burn out faster than pressing at the same relative weight. Keep the arc wide and controlled — flys are where shoulder injuries happen fastest when lifters try to press instead of fly.

How to Do the Dumbbell Incline Fly

  1. Set an incline bench to a 45-degree angle.
  2. Sit on the bench with a dumbbell in each hand, palms facing each other.
  3. Lie back on the bench and press the dumbbells up to the starting position, directly above your chest.
  4. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
  5. Pause for a moment, then squeeze your chest muscles to bring the dumbbells back up to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Incline Fly primarily targets the Pectorals, with Shoulders as the primary synergist muscle group.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have dumbbell? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Dumbbell Incline Fly work?
The Dumbbell Incline Fly primarily targets the pectorals, with the shoulders as the main supporting muscle group.
What equipment do I need for the Dumbbell Incline Fly?
The Dumbbell Incline Fly is done with a dumbbell.
What's a good alternative to the Dumbbell Incline Fly?
If you don't have access to a dumbbell, the Archer Push Up targets the same pectorals using body weight instead.