Dumbbell Incline Fly

Also known as: incline dumbbell fly

Intermediate

Pectorals

Dumbbell

Dumbbell Incline Fly pairs independent dumbbell loading with a chest that grows from tension — ready for real load and honest reps.

How to do Dumbbell Incline Fly

Set an incline bench to a 45-degree angle.
Sit on the bench with a dumbbell in each hand, palms facing each other.
Lie back on the bench and press the dumbbells up to the starting position, directly above your chest.
Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
Pause for a moment, then squeeze your chest muscles to bring the dumbbells back up to the starting position.
Repeat for the desired number of repetitions.

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Dumbbell Incline Fly Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Size up only when both sides finish equally strong.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Add reps on the smaller bell before you size up.

Common Dumbbell Incline Fly Mistakes

Letting the stronger arm set the pace for both sides

Match the weaker side rep for rep and stop when it stops.

Cutting the range short so the chest never lengthens

Lower under control to a real stretch before pressing back.

Letting the last set decay into a different exercise

End the set when the pattern changes, not when the reps run out.

Easier and Harder Than Dumbbell Incline Fly

Easier progression

Incline Push-Up

Harder progression

Dumbbell Incline One Arm Fly

Swap Dumbbell Incline Fly For

Floor Fly (with Barbell)

Medicine Ball Chest Push With Run Release

Push-up Plus

Dumbbell Incline Fly — Frequently Asked Questions

How do you do the Dumbbell Incline Fly?

Set an incline bench to a 45-degree angle. Sit on the bench with a dumbbell in each hand, palms facing each other. Lie back on the bench and press the dumbbells up to the starting position, directly above your chest. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Incline Fly work?

The Dumbbell Incline Fly primarily targets the pectorals. It is classified as a chest exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Incline Fly should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Incline Fly good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Dumbbell Incline Fly?

Try the Floor Fly (with Barbell), Medicine Ball Chest Push With Run Release or the Push-up Plus. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Incline Fly the same as the incline dumbbell fly?

Yes. The Dumbbell Incline Fly is also commonly called the incline dumbbell fly. Different gyms and training programs label it differently, but "incline dumbbell fly" refer to this same movement.