Happy National Sourdough Bread Day! 
The incline dumbbell fly is an isolation exercise that targets the upper chest, specifically the clavicular head of the pectoralis major. It’s a great way to add shape and definition to the upper chest while improving shoulder stability and range of motion. By using an incline bench and dumbbells, this movement emphasizes chest stretch and contraction more than pressing exercises.
How to Do the Incline Dumbbell Fly
- Set the Bench: Adjust a bench to a 30–45 degree incline. Sit back with a dumbbell in each hand, resting them on your thighs.
- Position Yourself: Lie back, press the dumbbells up above your chest with a slight bend in your elbows. Your palms should face each other.
- Lower the Weights: Slowly lower the dumbbells out to the sides in a wide arc, maintaining the same elbow angle. Lower until you feel a stretch across your chest—your elbows should not go lower than your shoulders.
- Bring Them Back Up: Use your chest muscles to bring the dumbbells back together in the same arc, squeezing at the top.
Tip: Avoid locking out your arms or letting the weights drift behind your shoulders. Focus on control, not speed.
Muscles Worked
- Primary Muscle:
- Upper Pectoralis Major (Clavicular head)
- Secondary Muscles:
- Anterior deltoids (front shoulders)
- Biceps (stabilizers)
- Serratus anterior (engaged during arm movement)
Unlike presses, flies minimize triceps involvement and isolate the chest more directly.
Recommended Sets, Reps, and Weight
Your training goal will determine how you structure sets, reps, and load.
| Goal | Reps per Set | Sets | Weight Range | Rest Between Sets |
|---|---|---|---|---|
| Hypertrophy | 10–12 | 3–4 | Moderate weight (60–75% of 1RM) | 45–60 seconds |
| Strength | 6–8 | 3–5 | Heavier weight (75–85% of 1RM) | 60–90 seconds |
| Endurance | 12–15 | 2–3 | Light to moderate weight | 30–45 seconds |
Frequency: Perform incline dumbbell flyes 1–2 times per week as part of your upper body or chest training day.
Note: Always warm up with lighter weights to prep the joints and activate the chest before going into working sets.
How to Progress
- Gradually increase the dumbbell weight while maintaining good form
- Increase reps or sets as endurance improves
- Slow down the tempo for added time under tension (e.g., 3 seconds down, 1 second up)
- Add a pause at the bottom of each rep to deepen the stretch
Final Thoughts
Incline dumbbell flyes are an excellent exercise for building the upper chest and enhancing overall chest shape. They provide a deep stretch and focused contraction that pressing exercises can’t fully match. By performing them consistently with proper technique, you’ll develop strength, definition, and muscle control in the upper pectorals.
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