Which muscles does the incline chest fly (dumbbell) work?

The incline chest fly (dumbbell) mainly works your chest. It also involves your front delts.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the incline chest fly (dumbbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Incline Chest Fly (Dumbbell): how to do it and muscles worked

The incline chest fly (dumbbell) mainly works your chest, with help from your front delts. You need dumbbells.

Muscles worked

Main

Chest

Helping

Front delts

How to do the incline chest fly (dumbbell)

1
Set a bench to about 30 degrees and lie back with dumbbells above your upper chest, palms facing each other, elbows slightly bent.
2
Open your arms wide in a smooth arc until your elbows are about level with the bench and you feel your upper chest stretch. Bring the weights back together by hugging your arms up.
3
Take about three seconds to lower while breathing in, and exhale as you squeeze up. Keep the elbow bend the same on every rep.

Form tip: Do not turn it into a press by bending your elbows more; keep the arc wide and the weights light.

Common questions

Which muscles does the incline chest fly (dumbbell) work?: The incline chest fly (dumbbell) mainly works your chest. It also involves your front delts.
What equipment do I need for the incline chest fly (dumbbell)?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the incline chest fly (dumbbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More chest exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.