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Chest · Intermediate

Incline Dumbbell Fly

Incline fly variation emphasizing the upper chest.

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Incline Dumbbell Fly demonstration

Exercise overview

Training details

ChestShoulders

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on an incline bench with dumbbells above the upper chest.
  2. 02Set the shoulders against the bench and keep the elbows softly bent.
  3. 03Open the arms down and out until the upper chest stretches.
  4. 04Stop before the front of the shoulder feels strained.
  5. 05Bring the dumbbells back together above the upper chest.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionIncline Dumbbell Flyes With TwistRelated variationLying Dumbbell Around-the-WorldRelated variationDumbbell Decline Twist Fly

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBench PressComparable substitutePush-UpComparable substituteDumbbell PulloverComparable substituteIsometric Chest SqueezesComparable substituteBattling Ropes FlyComparable substituteMid Cable Chest Fly

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