Incline Dumbbell Fly

Flyes on an incline bench to emphasise the upper chest fibres with a big stretch.

• Isolation
• Dumbbell
• Beginner

How to do it

• Bench at 30°, elbows slightly bent and fixed
• Open in a wide, controlled arc
• Bring together at the top squeezing your chest

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Too much incline, which shifts the work to your shoulder
• Turning the arc into a press

Muscles worked

Primary

• Chest

Alternatives

• Chest Fly / Pec Deck
• Incline Dumbbell Press