How to do the Dumbbell Incline Fly
Set the bench to 30 degrees and lie back with the dumbbells over your chest.
Bend your elbows slightly and keep that angle fixed.
Open your arms slowly out to the sides until you feel a stretch in your upper chest.
Bring the dumbbells back up in an arc, squeezing your chest.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Incline Fly doesn’t suit your gym or your joints.
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