Dumbbell Incline Chest Flys
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Strength Training
Upper Body
Chest Isolation
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Incline Bench
Dumbbells
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Beginner to Intermediate
Overview
Dumbbell Incline Chest Flys isolate the chest muscles with an emphasis on the upper pecs, helping to build balanced, symmetrical strength and definition. This movement promotes muscle control and shoulder stability while offering a powerful stretch and contraction through a full range of motion.
Muscles Worked
PRIMARY:
Pectoralis major (upper chest emphasis)
SECONDARY:
Anterior deltoids
Biceps (stabilization)
Serratus anterior
STEP-BY-STEP INSTRUCTIONS
Set a bench to an incline (30–45 degrees) and lie back holding a dumbbell in each hand, arms extended above your chest with palms facing each other.
Keep a slight bend in your elbows and lower the dumbbells out wide to the sides in a controlled arc.
Stop when your elbows reach chest level or slightly below, feeling a stretch in your pecs.
Reverse the motion by squeezing your chest and bringing the dumbbells back together over your chest.
Repeat for the desired number of reps.
Benefits
Isolates and strengthens the chest, especially upper fibers
Enhances chest definition and symmetry
Improves shoulder stability and control
Complements pressing movements for overall development
Builds mind-muscle connection
COACHING CUES
Move in a wide arc, like hugging a barrel
Keep your elbows slightly bent
Control the descent and avoid bouncing at the bottom
Squeeze your pecs at the top of each rep
Keep your shoulder blades pinned to the bench
Notes
This focused isolation exercise is a staple for developing a strong, defined upper chest. Great as an accessory movement or finisher in upper body sessions.