Dumbbell Fly Low to High Incline Bench
An incline bench isolation movement that targets the upper chest and anterior deltoids through horizontal adduction to enhance muscle definition and hypertrophy.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Triceps
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Upper Chest
Shoulders
6/10Anterior Delts
Triceps
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set bench to a 30-45 degree incline. Lie back with dumbbells extended above the upper chest, palms facing each other, and elbows slightly bent.
- Lower the weights in a wide arc until you feel a stretch in the pecs.
- Keep the elbows locked in a slightly bent position throughout.
- Contract the upper chest to bring the dumbbells back together at the top.
- Stop just before the weights touch to maintain tension.
Coaching Tips
Form Cues
- Hug a tree
- Keep elbows soft
- Squeeze upper chest
- Control the descent
Breathing
Inhale deeply as you lower the weights; exhale as you squeeze them back to the top.
Tempo
3-1-1
Range of Motion
Lower until elbows are level with shoulders or a deep stretch is felt; raise until arms are vertical.
Safety
Safety Notes
- Avoid lowering weights too far to protect shoulders
- Use a spotter for heavy sets
- Ensure wrists stay neutral
Spotting
Spotter should support at the wrists or forearms, helping lift the weight if the athlete fails.
Common Mistakes
- Bending elbows into a press
- Touching weights at top
- Using excessive momentum
- Arching back excessively
When to Avoid
- Shoulder impingement
- Acute rotator cuff injury
- Pec strain
Flexibility Needed
- Shoulder flexion beyond 90 degrees
- Chest flexibility for stretch
Build Up First
- Basic dumbbell handling
- Understanding of chest isolation
Also known as
Incline DB Fly, Upper Chest Fly, Incline Chest Fly, Incline Dumbbell Fly
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