Incline Dumbbell Fly
A fly performed on an incline bench to bias the upper chest through a long, stretched range of motion.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Sets
- 3
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on a bench set to 30–45 degrees with dumbbells held over the upper chest, palms facing and elbows slightly bent.
Open the arms out to the sides in a wide arc, keeping the elbow angle fixed.
Lower until you feel a stretch across the upper chest.
Squeeze the chest to bring the dumbbells back up over the upper chest.
Pause briefly at the top before the next rep.
Breathing: Inhale as you lower, exhale as you bring the dumbbells together.
Coaching tips
Soft elbows
Stretch, then squeeze
Keep the chest high
Common mistakes
Pressing instead of flying
Lowering too far behind the body
Using too much weight
Safety notes
Stop the stretch at a comfortable depth; don't force the shoulders into end range.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.