How To Do Incline Dumbbell Fly

Incline Dumbbell Fly Exercise

Incline dumbbell fly is a great exercise to include for those who want to work the upper chest and get that rounded appearance to the chest muscles.

This can be done along with a regular flat dumbbell fly or on its own, along with your other chest building exercises.

You will typically find that you are slightly less strong on the incline dumbbell fly compared to the standard flat bench fly, so focus on adjusting the weight accordingly and ensuring that you are maintaining proper form at all times.

Incline Dumbbell Fly How To

  • Position yourself on an incline bench that’s raised to around a 30-40 degree angle.
  • Once comfortable, bring a set of dumbbells up so they are directly above the body, hands pointing towards the ceiling with the palms facing inward.  Elbows should be straight but not locked.
  • Take a deep breath in and then slowly lower the arms out away from the body, making an arc like motion as you do, with a slight bend in the elbow joint.
  • Bring the arms down so they are just above parallel with the floor, then pause and press back up to complete the rep. Continue on until all reps are completed.

Form and Technique

While doing this exercise, be sure to breathe out as you begin to lift the dumbbells back upwards.

In addition to that, make sure that the feet are placed firmly on the ground as well to give you the stability needed while performing this movement.

Variations:   Incline Cable Fly, Decline Dumbbell Fly

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Incline Dumbbell Fly