How To: Incline Dumbbell Fly

How To Do Incline Dumbbell Flys: Complete Exercise Guide

If your goal is to build a well-defined and strong chest, incline dumbbell flys are a great way to help you get there. They isolate your upper chest muscles and can help increase strength quite a bit. 

The incline dumbbell fly is one of the best isolation movements for upper chest growth when performed with proper form.

The strength you gain in the incline dumbbell fly can help you lift more weight in other exercises, too! At least, it will surely help you get there.

Plus, too many people focus on flat bench exercises and never throw in the incline versions.  This can leave their upper chest underdeveloped, and if you skip it enough, it can lead to imbalances you don’t want.

The incline dumbbell fly is not a difficult exercise, but it can pose some risks if you aren’t careful. 

Holding dumbbells far out to your sides requires a lot of strength and stability. If you aren’t engaging the proper muscles or using too heavy a weight, you could end up with an injury.

So pay attention, and make sure not to go too heavy too quickly. I'll make sure you do them correctly to see the best results in a safe and effective way. Let's get right into it.

Incline Dumbbell Flys Overview

The primary purpose of the incline dumbbell fly is to isolate and develop the upper portion of the chest (clavicular head of the pectoralis major).

The incline bench angle shifts resistance upward, placing greater tension on the upper chest compared to flat dumbbell flys. This makes it especially effective for improving upper chest size, shape, and balance.

The incline dumbbell fly is an isolation move that hits your upper chest, shoulders, and triceps. Unlike pressing exercises, this fly forces your pecs to really fire up. As you bring the dumbbells together, your chest muscles will get a good squeeze.

The incline angle shifts more focus to the upper pecs and front delts. This makes it a great addition to any upper-body workout routine.

Not only does this exercise help build muscle mass, but it can also improve flexibility, scapular retraction, and overall posture.

For a complete chest workout, you can also mix in incline dumbbell fly alternatives like decline dumbbell chest flyes, machine chest flyes, or cable chest flyes.

How to Do an Incline Dumbbell Fly

Proper setup is essential for safe and effective incline dumbbell flys.

Set the bench to a 30–45° incline, keep your feet planted, shoulder blades retracted, and core engaged. Choose a weight you can control through the entire range of motion to maintain constant tension on the chest and protect the shoulders.

Here’s exactly how to perform the incline dumbbell fly with perfect form...

Step-By-Step Directions

Set Up - Sit on the incline bench, lie back, and plant your feet. Keep your chest lifted and core engaged without over-arching your lower back.

Position Dumbbells - Hold dumbbells above your chest, palms facing each other, with a slight bend in your elbows.

Lower Slowly - Inhale and lower the dumbbells in a wide arc until you feel a chest stretch, keeping your arm position consistent. Lower until your elbows are just below chest level. Don’t overstretch your shoulders.

Engage Chest - Exhale and squeeze your chest to bring the dumbbells back to the starting position in a controlled motion. Focus on pulling with your pecs, not your arms or hands.

Repeat - Perform reps near muscular failure for optimal muscle and strength gains. Aim for 8–12 reps (this is a great target for chest growth).

Incline Dumbbell Fly: Muscles Worked

The incline dumbbell fly is a movement that targets several muscles for a stronger, more defined chest. Here's what you’re working:

Upper Chest (Pectoralis Major)

Hits that upper portion to create the fullness and definition that’ll make your chest pop.

Front Deltoids (Shoulders)

They help stabilize the weight, pushing your shoulders to work while you bring the dumbbells together.

Triceps

Secondary players that help stabilize your arms and assist in the movement.

Core Muscles

Keeping your core tight ensures you’re staying solid and preventing any unnecessary lower back arch.

With incline dumbbell flys, all of these muscles will get some activation. 

Just make sure your incline dumbbell fly form stays controlled to maximize chest activation and avoid shoulder strain.

Incline Dumbbell Flys: Common Mistakes

Most incline dumbbell fly injuries occur due to poor form, excessive weight, or overstretching the shoulders.

Avoiding the following common mistakes will help protect your shoulders, maintain proper chest activation, and ensure long-term progress.

Just like with any exercise, you have to get the form and technique down so you don’t hurt yourself! But that's not the only reason why it's important to have good form. Good form can also help you get the most out of your workouts.

We're trying to activate the muscle in the most effective way possible. In an incline dumbbell chest fly, there are a lot of common mistakes that can work against you. 

Avoid these common incline dumbbell fly mistakes to build your upper chest safely and effectively.

Using Weight That's Too Heavy

One common mistake on the incline dumbbell fly is using weights that are too heavy. 

Using excessive weight can compromise your form and increase the risk of injury.

It's important to use a weight that you can control throughout the entire range of motion. If you can’t lower the dumbbells slowly, the weight is too heavy.

Also, never compromise proper form just to lift a heavier weight! You may not target your chest muscles as effectively as you could on the incline dumbbell fly.

Overstretching Your Chest

While it's essential to achieve a full range of motion during the incline dumbbell fly, don't overdo it. Taking your range of motion too far can put a lot of strain on your shoulders and could lead to injury.

Aim to bring the dumbbells down to about chest height. Feeling a stretch in your chest without any pain is a good stopping point on the way down. 

Squeezing The Dumbbells

Some people tend to squeeze the dumbbells hard throughout the entire exercise. Gripping too hard can shift tension away from your chest.

Squeezing with your hands will activate your forearms and biceps more. Instead, focus on contracting your pecs as you bring the weights back up.

Slamming The Dumbbells Together

Another common mistake is allowing the dumbbells to slam into each other at the top of the movement. 

This is risky because, over time, it can cause some of the weights to become loose or fall off.

Even more important, it takes emphasis off the chest squeeze at the top. Stop just short of touching the dumbbells to keep constant tension on the chest.

Keep the movement slow and controlled at all times! 

Too Much Bend In The Elbows

Maintaining a slight bend in your elbows is essential for joint stability and safety. It reduces the excessive torque on your shoulders and elbows when they're not locked out.

However, allowing too much bend can turn it into an incline dumbbell bench press. 

That’s not a bad exercise, but it’s not working your muscles in the same way. It certainly won't work your chest muscles like an incline dumbbell fly either.

Keep the elbow angle consistent from start to finish for proper incline dumbbell fly form.

Incline Fly Variations and Alternatives

If the incline dumbbell chest fly isn’t what you’re looking for, there are some flat-bench alternatives you can try. Some people just don't get the same feeling or activation from certain exercises. That's okay!

Here are a few effective incline dumbbell fly alternatives you can use to add variety or target your chest from different angles.

Incline Cable Fly

This variation of the incline dumbbell fly replaces the dumbbells with cable pulleys. Cables provide constant tension, which can improve chest activation and control.

Decline Dumbbell Fly

While the incline dumbbell fly emphasizes the upper chest, the decline fly targets the lower chest. This variation helps develop the lower portion of the chest for more complete pec growth.

So, if you want more development for your entire chest, throw this exercise in too. 

Standing Incline Cable Fly

Don’t have (or want to use) an incline bench? Good news. Unlike the dumbbell incline fly, the standing incline cable fly doesn’t require a bench!

It’s a great option for targeting the upper chest when benches aren’t available.

Incline Barbell Bench Press

The incline barbell bench press is more of a compound movement than the incline dumbbell fly. It’s a press instead of a fly, so the movement pattern is a little different, too.

By using a barbell instead of dumbbells, you can lift heavier weights. Because it’s a heavier press, it’s best done before flys in your workout.

Incline Dumbbell Chest Press

This is essentially the same movement as the incline barbell bench press. Using dumbbells requires more shoulder stability and range of motion.

More Incline Dumbbell Chest Fly Tips

Before we wrap up, I wanted to give you some of the best tips for maximizing your effectiveness with this exercise.

• Imagine hugging a tree to maintain proper incline dumbbell fly form and chest activation.
• Don’t grip the dumbbells too tightly to avoid overloading your forearms and biceps.
• Stop just short of touching the dumbbells together to keep constant tension on the chest.
• Keep a slight bend in your elbows, and never lower the dumbbells to a painful range.
• Retract your shoulder blades to protect your shoulders and improve upper chest engagement.
• Keep your feet flat and focus on squeezing your pecs at the top of each rep
• Engage your core to stay stable and avoid excessive lower back arching. 

Maximizing Your Results with Incline Dumbbell Flys

If you throw the incline dumbbell fly into your chest day routine, you won’t regret it! It’s a great exercise that can help you build a big and strong chest if you do it right.

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Frequently Asked Questions

What incline angle is best for upper chest flys? 

A 30–45° incline best targets the upper chest.

Are incline dumbbell flys better than flat flys? 

Incline flys emphasize the upper chest, while flat flys target the mid-chest. Both have value.

Should beginners do incline dumbbell flys? 

Yes, using a lighter weight and strict form. Beginners should prioritize control over load.

How often should I do incline dumbbell flys? 

1–2 times per week is ideal for most lifters when paired with compound chest movements.

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