Incline Dumbbell Fly

Exercise Information

  • Alternative Names: Incline bench dumbbell fly, incline dumbbell chest fly
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbells
  • Muscles Targeted: Chest, shoulders, triceps
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 12-15 reps each
  • Variations:
  • Alternative:

The incline dumbbell fly, unlike the standard flat version, is performed on a bench inclined at an angle of about 30 degrees. It works your outer and upper pectoral muscles more while the flat bench dumbbell fly emphasizes more of your middle chest muscles. It is a common isolation exercise used by powerlifters and bodybuilders to build muscle as well as increase their strength.

Incline Dumbbell Fly Exercise Information

  • Alternative Names: Incline bench dumbbell fly, incline dumbbell chest fly
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbells
  • Muscles Targeted: Chest, shoulders, triceps
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 12-15 reps each
  • Variations:
  • Alternative:

How to do Incline Dumbbell Fly

Start the exercise by grabbing a pair of dumbbells (weighing about 25-40 lbs) and lying back on a bench set to an angle of about 30 degrees. Slightly bending at your elbows, extend the arms above you. Rotate your wrists to make sure the palms of your hands are in a neutral position. Gradually lower the dumbbells to your sides so that at the end of the movement your arms are by your side, and the palms are facing upward. Perform the movement in the reverse direction to bring the weights up to the initial position.

Incline Dumbbell Fly

Incline Bench Dumbbell Fly Tips

  • Ensure that the movement only occurs at your wrist and the shoulder joints. Keep your elbow joints stationary throughout the movement.
  • To increase the intensity, perform the exercise using a pair of cable stations and the incline bench positioned at the center.

Leave a Reply

Your email address will not be published. Required fields are marked *

WC Captcha 3 + 5 =

Stay Connected

Get access to the latest health and fitness insights, tools and special offers to keep your career moving.

Loading