How to do a Dumbbell Incline Fly

Authored by Fitbod

About Dumbbell Incline Fly

Sets Logged
1,181,732
Popularity Rank
133rd
Difficulty
Intermediate
Chest Strength
80 mSCORE 30th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Dumbbell Incline Fly emphasizes the upper chest, improving muscle definition and shoulder flexibility. Performed on an incline, it targets the upper pectorals while also engaging deltoids and triceps, offering a comprehensive upper body workout that enhances strength and aesthetics.

  1. Lie your back onto a bench while squeezing your shoulder blades together and placing your heels firmly on the ground underneath your knees.
  2. The bench should be at 45-60 degrees and in contact with your head, shoulders, and butt at all times.
  3. Position the dumbbells so that they are over your shoulders, palms facing inward, and your elbows are slightly bent.
  4. Keeping your core braced by breathing into your stomach and flexing the abdominal muscles, laterally lower the dumbbells in a wide arc to the sides while keeping your elbows slightly bent.
  5. Once the dumbbells have been lowered to the same height as your chest, exhale to return the dumbbells back to the starting position.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    15
    lbs
    20
    lbs
  • advanced
    8
    reps
    17.5
    lbs
    22.5
    lbs

Enter your stats to calculate your Sets & Reps