Incline Dumbbell Flys

Equipment

Gym Equipment Needed

Muscle Group

Chest

Setup

Set an incline bench to a moderate angle (often best for upper chest without turning it into a shoulder exercise). Choose light-to-moderate dumbbells you can control smoothly—flys are an isolation movement, so prioritize control over load. Make sure you have room to lower the dumbbells safely.

Starting Position

Lie back on the incline bench with feet flat on the floor. Press the dumbbells up above your upper chest line with palms facing each other. Retract and depress your shoulder blades (down and back) to stabilize the shoulders. Keep your chest up, core braced, and a soft bend in your elbows that stays the same throughout the set. Wrists stay neutral.

Execution

Inhale and lower the dumbbells out to the sides in a wide arc, maintaining the same elbow bend. Lower until you feel a strong stretch across the upper chest while keeping shoulders down and controlled—don’t force an uncomfortable depth. Exhale and bring the dumbbells back up along the same arc, squeezing your chest as the weights return above the upper chest line. Pause briefly at the top without smashing the dumbbells together. Repeat for the desired reps with smooth tempo and constant tension.

Tips on doing this exercise

Keep “shoulders down and back” the entire set to protect the joints and target the chest.

Think “hug the tree” to maintain the correct arc and constant tension.

Use a slow lowering phase (2–3 seconds) for better chest activation.

Stop at your deepest pain-free stretch—range matters, but shoulder comfort matters more.

Progress by adding reps first, then small weight increases while keeping the same strict range and control.

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Common Mistakes

Using too much weight and turning it into a press or losing control

Letting elbows bend/straighten during the rep (changes the movement)

Dropping too deep and overstretching the shoulder joint

Letting shoulders roll forward or shrug up during the lift

Rushing the descent or bouncing out of the bottom

Setting the bench too steep and making it shoulder-dominant

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Recommended Ranges

Hypertrophy focus: 3–4 sets of 10–15 reps (controlled tempo)

Accessory/pump: 2–4 sets of 12–20 reps (lighter, constant tension)

Strength-endurance: 3–4 sets of 8–12 reps (moderate, strict)
Rest 45–90 seconds between sets.

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