Incline Fly

Targets the upper pectorals through isolation. It provides a deep stretch for the clavicular head and helps define the upper chest-to-shoulder transition.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Lie on an incline bench. Hold dumbbells over your upper chest with a neutral grip and slight elbow bend. Retract your scapula.

Instructions

1. Lower the weights in a wide arc to the sides.
2. Feel the stretch in your upper chest.
3. Pull the weights back together using your pecs.
4. Maintain a consistent elbow angle.
5. Control the eccentric phase.

Common Mistakes

1. Pressing instead of flying.
2. Locking the elbows.
3. Crashing the weights together.

Alternative Exercises

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Upper Chest Crossovers

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Standing Up Straight Crossovers

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