How to do the Incline Dumbbell Fly with perfect form
(Upper Chest)
This Incline Dumbbell Fly video demonstrates an exercise that targets your upper chest muscles for definition. Learn the proper technique, common mistakes, and variations to maximize your workout.
Full exercise guide
More Incline Dumbbell Fly videos
Incline Fly – Perfect Form
Incline Dumbbell Fly – images & related exercises:
The Incline Dumbbell Fly is done on a bench with an inclined angle of between 30° and 45°. Most research suggests that an angle of 30° gives the optimum workout for the upper chest muscles – great! A standard bench press, performed on a flat bench (horizontal), will work the entire chest, with a particular focus on the middle chest muscles. Using an incline bench will work more of the upper chest, whilst using a decline bench will work more of the lower chest.
Be cautious not to use angles above 45°, as this can place excessive pressure on your shoulders and arms, potentially leading to injuries. Once you have understood these essential angle concepts, you will be much more proficient with everything you do in the gym.