Skip to main content

How to Do an Incline Dumbbell Fly

Learn how to do an incline dumbbell fly from certified personal trainer Max Tapper in this home chest workout for men video from Howcast.


Hey, guys! This is Max Tapper again for Howcast and I'm going to show you how to do an Incline Dumbbell Fly. Now, obviously, the flies are going to be the same. Basically, it's a way of working your chest without having to use your triceps, so pulling your arms from the side into the mid-line. The only difference is now we're going to be on the incline bench, basically moving up.

Now what this is going to do, as opposed to the normal fly is get a little more of your upper chest and a little bit more of your shoulders. So if that's a part of the body you're trying to develop, then this will be a good exercise for you.

Let me show you how this works. Now this is our starting position. We're going to pick up our dumbbells. We're going to lay back and extend our arms straight up to the ceiling. Now again, we're going to keep our shoulder blades pinched back, chest up, and we're going to allow our arms slowly to come down to our mid-line, parallel to the floor, back up, stop right over our shoulders, and back down slow and controlled. There and back up. Once again. Good.

Now, a tip for you guys. As I had said before, when you're doing a fly, you're not in a very stable position in your shoulder, so a heavy weight for a fly is not recommended. It's better off to do a lot lighter weight and go through more reps, and even focus on just controlling that muscle by itself. You're going to get the best results that way and then being the safest. All right, so enjoy and have a good workout.

It's definitely not a bulk builder, as we had said before, because if you're not able to use a lot of weight, then it's not going to be a bulk builder. It's going to be something that's going to help tone the muscle and shape it in a little different way. So again, if you really want a bulk builder, you're going to go back to the bench press and the flat bench, but if you're looking for something that's going to shape your body, a fly is going to be an excellent choice.

Popular Categories