Dumbbell Incline Flys (How To, Muscles Worked, Benefits)

The Incline Dumbbell Fly is an isolation chest exercise that emphasizes the upper portion of the pectorals.

By performing the movement on an incline bench, you increase the angle of pull and shift more work toward the upper chest while also engaging the shoulders and stabilizers.

Primary Muscles Worked: Pectoralis Major (upper chest)
Secondary Muscles Worked: Anterior Deltoids, Biceps (stabilization)
Equipment Needed: Dumbbells, Incline Bench

How To Do Incline DB Flys

Step-by-Step Instructions

Set-Up:
- Adjust a bench to a 30–45° incline.
- Sit down holding a dumbbell in each hand and lie back on the bench.
- Start with arms extended above your chest, palms facing each other, and a slight bend in your elbows.
Execution:
- Slowly lower the dumbbells out to the sides in a wide arc, keeping elbows softly bent.
- Lower until your chest feels stretched but not strained.
- Bring the dumbbells back together over your chest by squeezing your pecs, maintaining the same elbow angle throughout.
Tips for Proper Form:
- Don’t let elbows bend excessively. Keep the motion a fly, not a press.
- Lower with control and avoid overstretching the shoulders.
- Keep your back and head pressed against the bench, feet flat on the floor.

Key Benefits

Isolates and strengthens the upper chest.
Provides a deep stretch and contraction for chest hypertrophy.
Complements pressing movements for a balanced chest workout.

Modifications and Variations

Easier Option:
- Use lighter dumbbells and shorten the range of motion.
- Perform floor flys to limit depth and protect shoulders.
Harder Option:
- Slow down the eccentric (lowering phase) for more tension.
- Add a pause at the bottom to intensify the stretch.
- Perform with a slight twist at the top (palms facing down) to squeeze harder.

Common Mistakes

Turning It Into a Press: Keep elbows slightly bent but fixed. Don’t press the weight.
Going Too Deep: Overstretching can strain the shoulders.
Rushing the Movement: Flys should be slow and controlled for maximum effect.

Reps and Sets Recommendations

For Hypertrophy: 3–4 sets of 10–15 reps.
As an Accessory: 2–3 sets of 12–15 reps at the end of a chest session.
For Strength-Endurance: 2–3 sets of 15–20 reps with lighter dumbbells.

Dumbbell Incline Fly Alternatives

Don’t have dumbbells? Want to add some variety to your workout? Whatever the reason, if you need an alternative for Incline Flys, here are a few exercises you may be able to try out.

Want even more options? Here are 9 of my favorite Dumbbell Incline Fly alternatives.

Feet Elevated Push Ups

Place your feet up on a bench or a box and do Feet Elevated Push Ups. By elevating the feet, you’re simulating an incline on the bench to target the upper chest and shoulders.

Of course, if you don’t have a bench, old-school push-ups are also still a great alternative for any chest exercise.

Landmine Single Arm Press

Set up a landmine attachment (here is how to make your own with a tennis ball) and add weight to the open end of the barbell.

Standing in an athletic position, perform Single-Arm Landmine Presses with the bar. Can also be done kneeling to modify the press into more of a shoulder movement.

Med Ball Chest Pass

Stand in an athletic position with a lighter medicine ball (for most, 10-15 pounds will work well here). Extend the hips and aggressively chest pass the ball into the wall or to a partner. This should be fast and explosive.

Medicine Ball Chest Passes are also a great warm-up exercise for athletes getting ready for a bench day.