Dumbbell Incline Fly

Lie on an incline bench with a dumbbell in each hand. Lower your arms out wide, feeling a stretch in your chest, then bring them back together.

CHEST · PUSH

Dumbbell Incline Fly: how the movement is executed

How it is executed

Lie on an incline bench with a dumbbell in each hand.
Lower your arms out wide, feeling a stretch in your chest, then bring them back together.

Muscles worked: Chest
Primary muscle: Upper chest
Equipment: Dumbbell
Movement pattern: Push
Difficulty: Intermediate
What it is for: Hypertrophy

Watch the full tutorial

Variations and substitutions

Banded Chest FlyResistance band Dumbbells Chest FlyDumbbell Machine Chest FlyMachine Low-to-High Cable FlyCable Cable CrossoverCable High-to-Low Cable FlyCable · Single handle

Chest exercises Dumbbell exercises Estimated 1RM calculator Back to the library

Put it to work in Kaizer

Software that adjusts loads from RIRYour client reports RIR when the exercise ends. Kaizer recalculates the estimated 1RM and writes the next load into the weeks you did not touch. The ones you touch stop.Kaizer vs TotalGainsHead-to-head comparison, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.

Glossary and calculators

MesocycleA mesocycle is a training block of roughly three to six weeks with one dominant goal, such as accumulating volume or expressing strength.Training volumeTraining volume is the total amount of work done in a period.Barbell plate calculatorWhat plates to load on the bar

Program your clients' routines from these exercises, without the spreadsheet.