Dumbbell Incline Chest Fly
On an incline bench, fly the dumbbells out and back with a fixed elbow angle to target the upper chest.
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Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the chest, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Incline Chest Fly work?
- The Dumbbell Incline Chest Fly mainly works the chest.
- What equipment do you need for the Dumbbell Incline Chest Fly?
- A dumbbell.
- How many sets and reps of the Dumbbell Incline Chest Fly?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Dumbbell Incline Chest Fly?
- Archer Push-Up, Band Chest Press, Band Incline Chest Press and Barbell Bench Press work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Incline Chest Fly to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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