Incline Dumbbell Fly
How to do it
Starting position
- Set the bench backrest to about 30 degrees
- Hold a dumbbell in each hand and sit on the bench
- Plant your entire feet firmly on the floor
- Bend your elbows slightly while holding the dumbbells
Movement
- Open your arms out to the sides, feeling the stretch in your chest muscles
- Maintain your elbow angle and bring the dumbbells to the center of your chest
- Slowly return to the starting position, feeling the tension in your chest muscles
Breathing
Inhale as you lower the dumbbells and exhale as you bring them up
Trainer tips
- Target your upper chest with a 30-degree bench angle
- Open slowly in an arc
- Contract your upper chest at the top
Cautions
- Flaring your arms out excessively can injure the shoulder joints, so be careful
- Reducing range of motion to chase heavier weight
- Performing the exercise with bent wrists
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Chest |
|---|---|
| Secondary muscles | Front delts |
| Equipment |  Dumbbell Incline bench |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
31 similar exercises
Representative exercise: Dumbbell Fly
- Dumbbell Fly
- Dumbbell Low Fly
- Dumbbell Half Fly
- Machine Seated Fly
- Dumbbell Decline Fly
- Dumbbell Incline Low Fly
- Lever Seated Fly (VERSION 2)
- Weighted Chains Lying Bench Fly
- Dumbbell Alternate Fly
- Dumbbell Seated Hyght Fly
- Dumbbell Lying Bench Poliquin Fly
- Cable Alternate Fly
- Kettlebell Fly
- Kettlebell Low Fly
- Ring Chest Fly
- Dumbbell One Arm Low Fly
- Dumbbell Kneeling Low Fly
- Dumbbell Decline Twist Fly
- Dumbbell One Arm Bench Fly
- Dumbbell Incline Twisted Fly
- Dumbbell Fly on Exercise Ball
- Kettlebell Incline Twisted Fly
- Dumbbell Incline One Arm Fly
- Dumbbell Incline Alternate Fly
- Dumbbell Single Arm Alternate Fly
- Dumbbell Incline Fly on Exercise Ball
- Hyght Dumbbell Fly
- Suspension Chest Fly
- Suspender Fly (Demo 2)
- Dumbbell Decline One Arm Fly
- Kettlebell Single Arm Alternate Fly
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 17.3 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell One Arm Floor FlyHarderDumbbell Kneeling Low FlyHarderDumbbell FlySimilar exerciseBand Chest FlySimilar exerciseCable Decline FlySimilar exercisePec Deck FlySame muscle · different equipmentLying Elbow TouchSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.