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Chest · Dumbbell · Intermediate

How to do Dumbbell Incline Fly

The dumbbell incline fly is a chest exercise performed on an incline bench, targeting the upper pectoral muscles. It involves lowering dumbbells out to the sides in a wide arc and then bringing them back together, emphasizing a stretch and contraction of the chest.

Dumbbell Incline Fly demonstration
Primary muscle
Chest
Also works
Shoulders
Equipment
Dumbbell
Level
Intermediate
Category
Chest

How to do Dumbbell Incline Fly, step by step

  1. Set an incline bench to a 45-degree angle.
  2. Sit on the bench with a dumbbell in each hand, palms facing each other.
  3. Lie back on the bench and press the dumbbells up to the starting position, directly above your chest.
  4. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
  5. Pause for a moment, then squeeze your chest muscles to bring the dumbbells back up to the starting position.
  6. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Dumbbell Incline Fly →

Muscles worked

Dumbbell Incline Fly works your chest as the main mover, with help from your shoulders.

Track Dumbbell Incline Fly in SPLYT

Dumbbell Incline Fly is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More chest exercises

All 164 chest exercises →

More with a dumbbell

Every dumbbell exercise → · The full exercise library →