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Chest

Incline Dumbbell Fly

The Incline Dumbbell Fly is a strength exercise with dumbbells for your chest. Share of the load in the Zulta muscle model: upper chest 35%, mid chest 33% and front delts 15%.

Level: IntermediateEquipment: DumbbellSingle-joint (isolation)
Incline Dumbbell Fly demonstration

How to do it

  1. Set a bench to about 30 to 45 degrees and sit with a dumbbell on each thigh.
  2. Lie back and press the dumbbells up over your upper chest, palms facing each other.
  3. Bend the elbows slightly and keep that angle for the whole set.
  4. Lower the dumbbells out to the sides in a wide arc until they are level with your chest.
  5. Bring them back up along the same arc until they meet over your upper chest.

Tips

  • Keep the dumbbells travelling in line with the upper chest, not the face.
  • Control the lowering for about two to three seconds.

Common mistakes

  • Letting the elbows drop low and behind the torso.
  • Pressing instead of sweeping the weights up.
  • Setting the bench too steep so it becomes a front raise.

Muscles worked by the Incline Dumbbell Fly

  • Upper chest Primary35%
  • Mid chest Primary33%
  • Front delts Secondary15%
  • Lower chest Minor6%
  • Biceps (short head) Minor4%
  • Serratus anterior Stabilizer4%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

An upward line of pull matches the clavicular fibres. A fly is pure shoulder horizontal adduction with the elbow fixed, so the pec does nearly all the work and the triceps drop out.

Incline Dumbbell Fly alternatives

Same equipment

Different equipment

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Frequently asked questions

What muscles does the Incline Dumbbell Fly work?

Mainly the upper chest and mid chest. The front delts assist.

Is the Incline Dumbbell Fly good for beginners?

The Incline Dumbbell Fly is rated intermediate. If you are new, learn the Low Cable Fly first and build up from there.

What is a good alternative to the Incline Dumbbell Fly?

For example the Incline Cable Fly, Low Cable Fly and Incline Machine Fly. They train mostly the same muscles, some with different equipment.

Sources

  • Welsch et al. 2005, JSCR 19(2):449-452 (bench, incline, fly)
  • Solstad et al. 2020, J Sports Sci Med 19(4):645-651 (bench press vs fly)

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