Incline Dumbbell Fly
The incline fly isolates the upper chest by combining the bench incline with the characteristic opening movement of flyes.
Incline Dumbbell Fly — Isolate the Upper Chest
The incline fly combines the advantages of incline positioning (targeting the clavicular head) with the isolation provided by the fly movement. It is an effective finishing exercise for developing the upper chest with excellent contraction quality.
Muscles Involved
- Clavicular head of the pectoralis: upper portion of the pectoralis major, primary target.
- Anterior deltoid: assists slightly due to the incline.
- Biceps brachii: stabilizes the elbow in slight flexion.
Step-by-Step Instructions
Step 1 — Setup and Position
Set the bench to a 30° incline. Lie back with a light dumbbell in each hand. Arms extended above the chest, elbows slightly bent.
Step 2 — Arc Descent
Open your arms in a lateral arc. Keep the elbow bend constant. Lower to chest level without forcing the range.
Step 3 — Controlled Return
Bring the dumbbells back up by squeezing the upper pectorals. Imagine bringing your elbows together rather than your hands. Contract at the top.
Sets and Reps
3 sets of 12-15 reps with light loads. Focus on the mind-muscle connection. Rest 45-60 seconds.
Common Mistakes
- Angle too high: as with the incline press, stay at 30° maximum.
- Press motion: keep elbows in fixed flexion, do not push.
- Excessive range: do not go below parallel.
Safety Tips
Use very light loads — this exercise is primarily about muscle quality. Warm up your shoulders thoroughly before starting. Stop immediately if you feel joint pain.
Who Is This Exercise For?
A finishing exercise recommended for intermediate to advanced lifters looking to refine upper chest development. Place it at the end of your chest session.