Incline Dumbbell Fly - The Best Upper Chest Isolation Exercise

Incline Dumbbell Fly – The Best Upper Chest Isolation Exercise

The Incline Dumbbell Fly is a fantastic dumbbell exercise to isolate and work your upper chest. Are you seeking a way to effectively activate your Pectoralis major through isolation? You should start by using this step by step guide to have the best tips and avoid the worst mistakes.

Incline Dumbbell Fly Exercise Summary

  • Primary Muscles Worked: Pectoralis Major – Sternal
  • Other Muscles (Secondary) Worked: Latissimus Dorsi, Levator Scapulae, Pectoralis Major – Clavicular, Pectoralis Minor, and Rhomboids
  • Equipment: Dumbbells and Incline Bench
  • Mechanics Type: Isolation
  • Force: Push
  • Utility: Auxiliary

Incline Dumbbell Fly Procedure

  • You should get started by picking up the dumbbells and having a seat on an incline bench.
  • If you are lifting heavy, you should have a spotter, you can also get the weight up to your chest by placing them on your knees and popping them up with your legs.
  • After you get the dumbbells up to your chest press them up vertically, try to minimize any movement forward or down your body.
  • Pause at the top then slowly lower them back to the starting position.
  • Continue to do it again completed the desired total reps.

Muscles Used

Target (Agonist)

  • Pectoralis Major, Sternal


  • Latissimus Dorsi
  • Levator Scapulae
  • Pectoralis Major – Clavicular
  • Pectoralis Minor
  • Rhomboids

Dynamic Stabilizers

  • None


  • Biceps Brachii
  • Brachialis
  • Obliques
  • Rectus Abdominis
  • Triceps Brachii
  • Wrist Flexors

Antagonist Stabilizers

  • Erector Spinae


When you wish to develop the most effective outcomes, you must adhere to these timeless tips. Additionally, in case you are looking to minimize your likelihood of injuries, you must follow these tips.

  • Push Your Lifting To Near Failing For You To Raise The Breakdown Of Your Muscular Tissues. Make sure that you have put in place effective safety precautions any time you’re pushing yourself to within failure.
  • Have A Partner In Order That You Motivate Yourself Through Failing. You may only get so far without any help, a partner is able to enable you to continue your muscle tissue further than where you on your own will be able to get. Consequently you will definitely work your muscles down some more and afterward they is going to develop back bigger thru rest.
  • Perform the Right Number Of Sets Utilizing Rest. Your target in the beginning might be to do 3 sets to near fatigue. However, you can build up to 5 sets. If your muscles aren’t exhausted at the conclusion of 3 – 5 some thing needs to change. Initially you can increase the resistance to make each repetition tougher. Additionally, you can decrease the rest time between your sets.
  • Concentrate On Your Breathing. With this and most exercise movements respiration is important. You have to be exhaling out during the target muscle flexing and breathing in when your primary muscles are relaxing.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You ought to stay clear of these typical errors to build and maintain ideal form and see large gains. As well, when you refrain from these problems you will lessen the chance of receiving injuries.

  • Try Not To Make It To Easy. Your only way to improve strength will be to challenge yourself.
  • Don’t Cheat. In nearly all cases, cheating is applying momentum as a substitute for the force of your agonist (target) muscle. Once in a while, a little cheating on your last rep can be great to overload your muscle, however not for more than one or two reps.
  • You Must Not Neglect Your Cooldown. You would have longer recovery time and more soreness whenever you miss your cooldown.

To Avoid More Bodybuilding Mistakes Look Here.

Incline Dumbbell Fly Recap

You should now be ready to train with incline dumbbell fly thoroughly. So now your future level is to conduct incline dumbbell fly as a piece of a regular weight training system to train your Pectoralis.

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