From the barbell bench press to the pec deck, numerous gym exercises can help you improve chest definition and work on a more developed upper body. Does that mean you can snub the less-known incline dumbbell fly? No.

Albeit neglected by some, this classic chest exercise has a variety of benefits that cannot be overlooked, including outstanding muscle stretching (provided by the wide-arc motion of the pectorals).

You know what that means, right? You really need to learn how to pull off the perfect incline dumbbell fly!

How to perform the Incline Dumbbell Fly(Video):

Doing the Perfect Incline Dumbbell Fly (in 3 Steps)

We’re going to tell you how to perform the ideal incline dumbbell fly by focusing on positioning, movement, and common mistakes to avoid.

For the warm-up, please feel free to check the warm-up routine of the incline dumbbell bench press, as it also works perfectly for the incline dumbbell fly. In short, do lighter sets with the incline dumbbell fly.

1. Positioning

Before making your first move, you need to nail positioning. These are the positioning essentials of the incline dumbbell fly:

• Bench: “Incline” is in the name, so don’t forget to incline the gym bench a minimum of 30 degrees and a maximum of 45 degrees. Don’t be afraid to ask for help if you’re not so sure about how these angles look.
• Feet: As with all bench chest exercises, they must be comfortably (and entirely) positioned on the floor.
• Upper body: Shoulders down, with your back lying as neutrally as possible against the bench.
• Dumbbell grip: Make sure your palms are facing forward.

2. Movement

Fly movements are sui generis because they’re particularly risky and demand even more control than usual.

Before any rep, consider the key aspects of the incline dumbbell fly movement:

• Keep a slight bend in your elbows as you press the dumbbells upward. This is a helpful tip for beginners to maintain control and reduce joint strain. More experienced lifters may adjust the technique based on their goals—some prefer locking out the arms, while others maintain a deeper bend, especially when lifting heavier weights.
• When performing the fly movement (i.e., bringing the dumbbells down), use a controlled, slow, arc-like movement.
• During the fly, concentrate on your pectoral muscles, ensuring they’re the muscles applying the strength necessary to control the movement. It is normal to feel the shoulders in this exercise. If you feel pain, adjust the positioning or do a cable variant – if that doesnt help, stop.

3. Common Mistakes to Avoid

Some of these mistakes are bonafide classics, but they’re always worth mentioning:

• Don’t start with too much weight: that’s a fastrack to injury town.
• Don’t use the momentum to make the exercise easier; you’re just cheating yourself… (Also, using the momentum can cause injury).

Incline Dumbbell Fly vs. Regular Dumbbell Fly

We have already told you how to perform the ideal dumbbell fly, so do you really need to learn about the incline dumbbell fly?

Truth be told, it wont make much of a difference. The most important thing is how you feel. Are there pain assosiated with the flat fly, try the incline. Does the flat fly feel better and give you a greater pump, do that instead.

Final Considerations

While we love fly exercises — we know that having a healthy body and hitting your fitness goals isn’t just about exercising. In fact what you eat is a huge factor.

(Live well, NHS)

We didn’t start as experts, so we understand what it takes to fuel your fitness journey and get you the kind of results you’ve always deserved. Check our professional workout programs and start right now.