Dumbbell Incline Fly
The Dumbbell Incline Fly primarily works the Pectoralis Major (Clavicular), with secondary activation of the Anterior Deltoid, Biceps Brachii (Short Head), Brachialis, Pectoralis Major (Sternal) and stabilizer support from the Biceps Brachii (Long Head), Triceps (Long Head), Wrist Flexors. It is a dumbbell isolation exercise at intermediate difficulty.
The Dumbbell Incline Fly is an intermediate isolation exercise performed with dumbbell, following a isolation movement pattern. It primarily targets the Pectoralis Major (Clavicular), with secondary engagement of the Anterior Deltoid, Biceps Brachii (Short Head), Brachialis, Pectoralis Major (Sternal). This is a bilateral pushing movement, meaning both sides work together to generate force.
A dumbbell isolation push exercise targeting the Pectoralis Major (Clavicular).
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Clavicular) |
| Secondary | Anterior Deltoid, Biceps Brachii (Short Head), Brachialis, Pectoralis Major (Sternal) |
Muscles Worked
The Pectoralis Major (Clavicular) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Biceps Brachii (Short Head), Brachialis, and Pectoralis Major (Sternal) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Long Head), Triceps (Long Head), Wrist Flexors act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Pectoralis Major (Clavicular) (chest)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Biceps Brachii (Short Head) (biceps)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Triceps (Long Head) (triceps)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Grasp two dumbbells.
- Lie supine on bench.
- Support dumbbells above upper chest with arms fixed in slightly bent position.
- Bend elbows slightly and internally rotate shoulders so elbows point out to sides.
Execution
- Lower dumbbells outward to sides of shoulders.
- Keep elbows fixed in slightly bent position.
- When a stretch is felt in chest or shoulders, bring dumbbells back together in hugging motion above upper chest until dumbbells are nearly together.
- Repeat.
Comments
- Keep shoulders internally rotated so elbows point downward at bottom position and outward at top position.
- Shoulder will likely have less range of motion in lower position as compared toFly on flat bench.
Tips & Common Mistakes
- Use a full range of motion — partial reps reduce stimulus on the target muscle.
- Slow down the eccentric (lowering) phase for greater time under tension.
- If you need to swing or cheat, the weight is too heavy — reduce and focus on form.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Pectoralis Major (Clavicular)) and can be substituted based on your equipment or variation preferences.
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