Dumbbell Flys Incline
Incline dumbbell flys are an isolation exercise targeting the upper chest. The inclined angle directs the stretch and contraction toward the upper pectoral fibers, complementing pressing exercises to build a fuller upper chest.
How to do it
- Lie on an incline bench set to 30-45 degrees holding a dumbbell in each hand above your chest.
- With a slight bend in your elbows, lower the dumbbells outward in a wide arc.
- Continue lowering until you feel a deep stretch in your upper chest.
- Bring the dumbbells back up in the same arcing motion to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep a slight, fixed bend in your elbows throughout the movement.
- Open your arms wide as if hugging a large tree.
- Lower the weights until you feel a gentle stretch in your upper chest.
- Press the dumbbells back up along the same wide arc.
Breathing: Inhale as you lower the weights outward in a controlled arc, and exhale as you bring them back together above your chest.
Common mistakes
- Straightening the arms completely puts unnecessary stress on the elbow joint.
- Using weights that are too heavy turns the fly into a pressing motion, reducing chest focus.
- Going too low in the stretch can overextend the shoulder joint and lead to strain.
Muscles worked
Primary: chest. Secondary: shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel shoulder discomfort or sharp joint pain, ease off and choose a gentler pressing movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this exercise more in my shoulders than my chest?
This usually happens if the weight is too heavy or if you drop your elbows too low, shifting the work to the front delts. Lower the weight and focus on hugging the arc.
How heavy should my dumbbells be for incline flys?
Start much lighter than your bench press weight. Isolation exercises require less weight to target the muscle effectively.
What angle should the incline bench be set to?
Set the bench between 30 and 45 degrees. Anything steeper will start working your shoulders more than your upper chest.