A fly performed on an incline bench to bias the upper chest through a long, stretched range of motion.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
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.
Soft elbows
Stretch, then squeeze
Keep the chest high
Pressing instead of flying
Lowering too far behind the body
Using too much weight
Stop the stretch at a comfortable depth; don't force the shoulders into end range.