Incline Dumbbell Fly
Also known as: incline dumbbell flye, incline dumbbell flys, incline dumbbell chest fly, dumbbell incline fly, incline fly
In SetGrip: Dumbbell Fly (Incline)
- Secondary muscles
- Delts
- Body part
- Chest
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Setting the bench to roughly 45 degrees redirects the fly's deep stretch into the upper chest fibers, which the flat dumbbell fly mostly leaves alone. The tradeoff is a longer, more exposed arc at the bottom, so take the dumbbells down a size from your flat fly and hold the stretch honestly instead of bouncing out of it.
How to do the Incline Dumbbell Fly
- Set an incline bench to a 45-degree angle.
- Sit on the bench with a dumbbell in each hand, palms facing each other.
- Lie back on the bench and press the dumbbells up to the starting position, directly above your chest.
- Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- Pause for a moment, then squeeze your chest muscles to bring the dumbbells back up to the starting position.
- Repeat for the desired number of repetitions.
Tip: Imagine hugging a barrel rather than pushing a weight.
Muscles worked
Primary
Pectorals · Chest
On chest flies and cable crossovers the pecs pull the arms together in an arc and should feel a deep stretch at the bottom and a hard squeeze at the top.
Secondary
- Delts — Rear delt flies work the back of the shoulder as the arms swing wide, and the front delt assists on any chest fly.
Common mistakes
- Elbows bending as you tire — this turns a fly into a press; set the elbow angle at the start and keep it constant for the whole set.
- Going too heavy — flies are a stretch and squeeze movement, not a strength lift; you should be able to pause at the bottom without the shoulders rolling forward.
- Stopping short of the stretch — let the arms open until you feel the chest or rear delts lengthen, then bring them back under control.
- Not squeezing at the finish — the last few inches are where the muscle shortens most, so hold the contraction for a count before opening again.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Flies are an isolation movement for after the pressing or rowing is done. Pair a cable crossover with a cable rear delt fly on the same station, or dumbbell chest flies with dumbbell rear delt flies on the same bench.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Incline Dumbbell Fly work?
The Incline Dumbbell Fly primarily works the pectorals. It also involves the delts, which assist the movement and stabilise the joints.
Is the Incline Dumbbell Fly good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Incline Dumbbell Fly with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Incline Dumbbell Fly?
If you cannot do the Incline Dumbbell Fly, try the Dumbbell Fly, the Incline Stability Ball Dumbbell Fly or the Decline Dumbbell Fly. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Incline Dumbbell Fly, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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