Incline Dumbbell Fly

Muscle Groups Involved

Chest/Pecs - Upper - Primary
Biceps - Primary
Delts - Front - Primary

Highlights

Lower the weights under control.
Keep a slight bend in your elbows the whole time.
Do not bounce at the bottom of the rep.
Squeeze at the top.

Description

The Incline Dumbbell Fly is a traditional bodybuilding exercise that focuses on stretching and developing the musculature of the upper chest. To perform the Incline Dumbbell Fly start in a seated

The Incline Dumbbell Fly is a traditional bodybuilding exercise that focuses on stretching and developing the musculature of the upper chest. To perform the Incline Dumbbell Fly start in a seated position, reclined on an incline bench set to between 15 and 45 degrees of incline. Start with a dumbbell in each hand, palms facing each other, arms outstretched over your chest. With a slight bend in your elbows that does not change throughout the movement, start the exercise by lowering your arms out to your sides. Lower the weights under control, being sure to keep your elbow pits facing the ceiling throughout the movement. Pause briefly in the stretched position as your hands reach the level of your upper chest or a few inches deeper, depending on your flexibility. Return the weights to the starting position by bringing your arms up and together over your chest again. Pause briefly at the top position and repeat for the desired number of repetitions.

Common Mistakes

Do not bend your elbows excessively to lower the resistance felt on your ch

Do not bend your elbows excessively to lower the resistance felt on your chest. Do not “bounce” at the bottom of the movement. Instead, pause briefly to feel the stretch before returning to the starting position.

Pro Tips

You can try bringing your thumbs closer together at the top of the movement

You can try bringing your thumbs closer together at the top of the movement to increase the activation of your upper chest. Picture that there is a string between your elbow pits that is pulling them together to increase activation of your chest.

Purpose

Many people lack development of the upper chest. This will help balance out

Many people lack development of the upper chest. This will help balance out your upper body development and make your physique more impressive, even if you are smaller. Stretching this muscle can also improve its appearance and avoid the “muscle bound” look that happens when pectorals are too tight.

Form

Use a mirror to ensure that you are not excessively bending your elbows and

Use a mirror to ensure that you are not excessively bending your elbows and turning this into a pseudo-bench press.

Additional Names

Incline Fly, Incline Dumbbell Chest Fly, Incline Butterfly, Incline Fly