Incline Dumbbell Fly


  • This movement is performed on an inclined bench. When you are in position, place your feet flat on the ground for balance and to avoid injury to lower back.
  • Grasp a dumbbell in each hand. Start with the dumbells together directly above your chest. Your elbows should be slightly bent, and your palms facing each other.
  • Carefully - simultaneously, lower the weights down to either sides of your body. You will feel a stretch in the outer pectorals. Keep your palms facing inward and maintain a slight bend in the elbows. Once the dumbells are at the same level as your shoulders, pause.
  • Hold for 1-2 seconds, then raise back up following the same arc and contract.


  • Be sure to use a light weight that you can handle to perform the correct range of motion.
Primary muscles Pectoralis major
Secondary muscles Triceps Anterior delts