Dumbbell Incline Fly

Dumbbell Incline Fly

The Dumbbell Incline Fly is a highly effective exercise that targets the muscles of your chest, particularly the pectoralis major. It is a variation of the traditional dumbbell fly exercise, but with a slight incline added to the bench. By adjusting the bench to an incline position, you engage different muscle fibers in your chest, leading to improved upper chest development. To perform the Dumbbell Incline Fly, you'll need an incline bench and a pair of dumbbells. Lie down on the incline bench with your feet firmly planted on the ground. Hold the dumbbells in each hand with an overhand grip, and extend your arms directly above your chest, palms facing each other. Slowly lower the dumbbells out to each side in a controlled manner, keeping a slight bend in your elbows. Make sure to maintain control and avoid using momentum to lift or lower the weights. Once you reach a comfortable stretch in your chest muscles, reverse the movement and bring the dumbbells back up to the starting position. Remember to breathe throughout the exercise, exhaling as you raise the dumbbells and inhaling as you lower them. The Dumbbell Incline Fly is an excellent exercise for building strength and muscle definition in your chest. It also engages your front shoulders and stabilizer muscles in your arms and upper back. To maximize the benefits of this exercise, it is advisable to choose an appropriate weight that is challenging but still allows you to maintain proper form. Additionally, be sure to warm up properly before performing the Dumbbell Incline Fly to prevent any potential injuries. Incorporate the Dumbbell Incline Fly into your chest workout routine to add variety and target different areas of your chest muscles. Combine it with other compound exercises like bench presses and push-ups for a well-rounded chest workout. Keep in mind that consistency and proper form are key to achieving your desired results. So go ahead and give the Dumbbell Incline Fly a try to enhance your chest strength and shape!


  • Choose a pair of dumbbells that you can comfortably lift.
  • Lie back on an incline bench with your feet flat on the floor.
  • Hold the dumbbells with a neutral grip, palms facing each other, and extend your arms straight above your chest.
  • Lower the dumbbells out to the sides, keeping a slight bend in your elbows, until you feel a stretch in your chest.
  • Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to effectively target the chest muscles.
  • Increase the weight gradually to continue challenging your muscles and promoting growth.
  • Keep your core engaged and maintain a stable body position throughout the exercise.
  • Breathe out as you squeeze your chest muscles at the top of the movement.
  • Perform the exercise in a controlled manner, avoiding any jerky or swinging motions.
  • Ensure that your elbows are slightly bent and maintain a consistent arm position.
  • Use a bench with an incline angle that suits your fitness level and goals.
  • Warm up adequately before starting the exercise to prevent any injuries.
  • Listen to your body and avoid lifting weights that are too heavy for you, as this can lead to poor form or injury.
  • If you experience pain or discomfort during the exercise, stop immediately and consult a fitness professional.


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