At a glance
- Main muscle
- Chest
- Also works
- Shoulders
- Equipment
- Dumbbell
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Intermediate
- How tiring
- Low
- Weight step in Mitta
- 2 kg
How to do it
- Bench at 30°.
- Stretch, but don't force it.
- Don't touch them together at the top.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Same limitations as the dumbbell fly, with upper-chest emphasis.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Low-to-High Cable Fly · Cable · rating B
- Seated Cable Fly · Cable · rating A
- Incline Dumbbell Press · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the incline dumbbell fly.
Let Mitta set the weight.
Mitta plans the incline dumbbell fly with a weight and rep target for every set, worked out from your last sessions.
Questions about the
incline dumbbell fly
What muscles does the incline dumbbell fly work?
The incline dumbbell fly mainly trains your chest. Your shoulders help.
How many reps of the incline dumbbell fly should I do?
Mitta plans the incline dumbbell fly at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the incline dumbbell fly?
Good alternatives that train the same muscle are the low-to-high cable fly, seated cable fly and incline dumbbell press.
Is the incline dumbbell fly good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the incline dumbbell fly have rating B?
Same limitations as the dumbbell fly, with upper-chest emphasis.