Dumbbell Incline Fly

Specifically targets the upper pectoral fibers. It builds chest width and fills out the area near the collarbone.

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.

Instructions

1. Lower the weights in a wide arc until you feel a stretch.
2. Pull the weights back together using your upper chest.
3. Keep shoulders back.
4. Maintain a steady tempo.
5. Avoid locking the elbows.

Common Mistakes

1. Bending elbows too much.
2. Pressing instead of flying.
3. Crashing the weights.

Alternative Exercises

Wide Hand Push-Up

Beginner / Bodyweight-only / Chest / push

Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Upright Shoulder External Rotation

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A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upper Chest Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Suspended Push-Up

Beginner / Rings / Chest / push

An advanced push-up using a suspension trainer. The instability significantly increases the recruitment of the chest, shoulders, and core stabilizers.

Superman Push-Up

Advanced / Bodyweight-only / Chest / push

An elite-level push-up that develops explosive power and total-body coordination. It targets the chest, shoulders, and core.

Standing Up Straight Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.