Incline Chest Fly: Muscles Worked, Benefits, Form

Looking to add some serious definition to your chest muscles? Look no further than the incline chest fly. This powerhouse exercise not only targets your chest, but also helps to tone and strengthen your upper body.

The Incline chest flys are the best upper chest exercise that can help to train the chest at various angles and strengthen the chest and shoulders.

In this blog post, we’ll take a deep dive into everything you need to know about:

• What Is Incline Chest Fly
• Muscle Worked During Incline Flys
• How To Do Incline Fly
• Variations of the Incline Chest Fly
• Common Mistake To Be Avoid
• Benefits of the Incline Chest Fly

What Is Incline Chest Fly

The incline fly is an isolation exercise that targets the chest muscles, specifically the upper chest. The incline angle targets the upper chest muscles, helping to create a more defined and sculpted look.

This exercise is popular among weightlifters and fitness enthusiasts. It involves lying on an incline bench with dumbbells in hand and bringing the weights together over the chest in a sweeping motion. Then lowering them back down in a controlled manner.

The Chest Fly is considered to be the perfect finishing move and is usually done after big compound lifts, like the bench press and incline dumbbell press.

There are many variations of incline fly that you can add to your chest workout routine, and all have their own unique benefits.

• Cable Incline Fly: The use of cables provides continuous resistance throughout the entire range of motion.
• Dumbbell Incline Fly: Dumbbells allow for a wider range of motion. It enables a deeper stretch and greater muscle activation in the upper chest.
• Single-Arm Incline Fly: Working one side at a time helps address muscle imbalances.
• Machine-Based Incline Fly: Machines offer stability. It lets you focus on muscle engagement without worrying about balance.
• Incline Fly with Bands: Resistance bands provide varying tension. A good way to exercise at home.

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Incline Chest Flys Muscle Worked

The incline chests fly primarily works the upper pectoralis major muscles.

In addition to its target, the main pec muscle. The incline fly has the involvement of several synergist muscles, these muscles include,

• Rhomboids,
• Levator scapulae,
• Anterior deltoids, and
• Latissimus dorsi

A handful of other muscles worked or play the role of stabilizer muscles, including your

• Biceps brachii,
• Brachialis,
• Triceps brachii,
• Wrist flexors,
• Obliques, and
• Rectus abdominis.

How To Do Incline Fly

1. Adjust an incline bench to a 30-45 degree angle.
2. Lie down on the bench with your feet flat on the floor.
3. Hold a dumbbell in each hand with your arms extended straight up above your chest.
4. Keep your elbows slightly bent and your palms facing each other.
5. Slowly lower the dumbbells out to the sides until they are about level with your chest.
6. Pause for a second, then press the dumbbells back up to the starting position.
7. Repeat for the desired number of repetitions.

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Variations of the Incline Chest Fly

There are several variations of the incline chest fly that you can do to target different areas of your chest muscles.

Some popular variations include the incline dumbbell fly, incline cable fly, and incline machine fly. Try different variations to find out what works best for you.

1. Incline Dumbbell Chest Fly

The incline dumbbell fly is one of the most popular and widely used variations of the dumbbell fly. The incline dumbbell fly is an isolated strength exercise that targets the upper chest muscle.

Dumbbells allow a more natural movement pattern, which can help to fully engage the chest muscles.

Finally, dumbbells are more accessible and versatile than cable machines, making them a popular choice for home workouts or busy gyms.

How To Do Incline Dumbbell Chest Fly

1. Set an incline bench at a 30-to 45-degree angle. Lie on the bench with your feet flat on the floor.
2. Lift your arms straight up from your shoulders and the dumbbells directly over your upper chest.
3. Slowly lower your arms out to your sides until your wrists come to about shoulder level or slightly above
4. Pause at the bottom of the movement, then slowly bring the dumbbells back up to the starting position
5. Repeat the desired number of reps.

2. Incline Cable Chest Fly

The incline cable chest fly is a variation of the traditional incline chest fly that utilizes a cable machine. It is one of the most suitable exercises for isolating the upper chest muscles.

Performing this exercise with cables instead of dumbbells allows for constant tension, which helps build upper Chest fibers.

How To Do Incline Cable Chest Fly

1. Set both pulleys as low as possible, position an incline bench in the cable station.
2. Set an incline bench at a 30-45degree angle. Lie on the bench with your feet flat on the floor.
3. Grab the handle and lift your arms straight up from your shoulders and hold the cable directly over your upper chest.
4. Slowly lower your arms out to your sides until your wrists come to about shoulder level or slightly above.
5. Bring your arms back toward the midline of your body, focusing on using your pec muscles to draw them back together.

Know More: 14 Best Cable Chest Exercises and Workout Routine

3. Incline Dumbbell One Arm Fly

The Incline dumbbell one arm chest fly is a unilateral variation of the incline dumbbell fly.

Using one arm at a time allows for greater focus and isolation of the chest muscles. It helps to fully engage and stimulate the muscle fibers.

This exercise is best used on upper hypertrophy days and chest workouts in more traditional bodybuilding splits.

How To Do Incline Dumbbell One Arm Fly

1. Set an incline bench at 30-45 degree.
2. Lie on an incline bench with a dumbbell in one hand.
3. Extend the dumbbell above your chest.
4. Keep your elbow slightly bent, lower the weight down until it is about chest level.
5. Then slowly bring the dumbbell back up to the starting position.
6. Repeat for the desired number of reps.
7. Repeat on the other side.

4. Incline Dumbbell Twist fly

The incline dumbbell twist fly provides several benefits over other variations of the chest fly exercise. The twisting motion engages the anterior deltoids and biceps muscles in addition to the chest muscles.

The incline angle and twisting moment target the upper portion of the chest muscles effectively. It helps to make the chest look more defined and sculpted.

How To Do Incline Dumbbell Twist fly

1. Grab a dumbbell in each hand in each hand with a neutral grip and lie on an incline bench.
2. Hold the weights above you at shoulder height.
3. Slightly retract your shoulder blades, unlock your elbows.
4. Slowly lower the dumbbells laterally while maintaining the angle at your elbow.
5. Once the dumbbells reach chest level, reverse the movement by squeezing your pecs together.
6. As the dumbbells are returning to the starting position, twist the handles so that the bottom of the dumbbells almost touch.
7. Start the next repetition by untwisting the handles back to a neutral position. Continue until the set is over.

5. Standing Incline Cable Fly

The standing low to high cable fly is a variation of the chest fly and an exercise used to strengthen the pushing muscles of the body, including the chest, biceps, and shoulders.

The standing incline cable chest fly works not only the chest muscles, but also the shoulders, arms, and core muscles.

The cable machine allows for smooth and controlled movements, reducing the risk of injury compared to free weights.

How To Do Standing Incline Cable Fly

1. Set both pulleys as low as possible and select the desired weight.
2. Grab and hold the handles of overhead pulleys on both sides.
3. Bend slightly forwards, and extend your arms, feeling a good stretch in your chest muscles.
4. Bend your elbows slightly, pull your hands toward each other in wide arcs in front of you, pausing when your hands touch.
5. Slowly lower back to the starting position and repeat for the desired number of repetitions.

6. Incline Fly To Press

It is a variation of the dumbbell fly and Press and you can say, it is a combination of dumbbell fly and incline dumbbell press.

The incline dumbbell flies to press is a free weight exercise that primarily targets the upper chest and, to a lesser degree, also targets the biceps, forearms, and triceps.

How To Do Incline Dumbbell Fly To Press

1. Set an incline bench at a 30-to 45-degree angle. Lie on the bench with your feet flat on the floor.
2. Lift your arms straight up from your shoulders and the dumbbells directly over your upper chest.
3. Slowly lower your arms out to your sides until your wrists come to about shoulder level or slightly above
4. Bring your arms back toward the midline of your body, lower the weight down to your chest, pause for a second, then push the weight back up above your shoulders.
5. Repeat as many reps as you can.

Common Mistake To Be Avoid While Doing Incline Fly

Proper form is important to avoid injury and get the most out of the incline chest fly, which is an effective exercise for targeting chest muscles.

Here are some of the common mistakes to avoid when performing the incline chest fly:

1. Using too much weight

Using too much weight can make your form worse, which can lead to injuries. Start with lighter weights and focus on proper form.

2. Bringing the weights too low

Bringing the weights too low can cause the shoulders to rotate forward, which can strain the rotator cuff muscles.

Keep the weights at chest level or slightly above throughout the exercise.

3. Arching the back

When you arch your back during the exercise, you can put strain on the lower back.

Keep your back flat against the bench throughout the exercise.

4. Using momentum

Moving the weights up with momentum can take the focus away from the chest muscles and put strain on other muscles, such as the shoulders and elbow.

Use slow, controlled movements throughout the exercise.

5. Neglecting the eccentric phase

The eccentric phase (lowering weights back down), is just as important as the concentric phase, (lifting of the weights up).

Control the weights as you lower them back down to fully engage the chest muscles.

6. Touching dumbbell at top

Avoid touching or banging the dumbbells together during each repetition in order to maintain constant tension on the intended muscle groups.

Incline Chest Fly Workout Volume

If you’re looking to incorporate incline chest fly into your workout routine, here are some tips that will help you get started.

1. Sets And Reps

Reps: The best rep ranges and loads to work with incline fly

• 6–8 reps for strength
• 8–15 reps for muscle hypertrophy
• 15-20+ for endurance

Beginners should aim for 3–4 sets of 8–12 reps each, with 1–2 minutes of rest between sets.

2. Frequency

It can be performed 1–2 times per week, depending on your overall workout schedule and goals.

3. Combining With Other Chest Exercises

Combined incline fly with other chest exercises, like bench press, push-ups, to make a good chest workout.

When combining exercises, be sure to vary the angles and resistance to target the chest muscles in different ways.

4. Used As A Finisher

Incline chest fly variations can be used as a finishing exercise at the end of your chest workout.

This helps to exhaust your chest muscles and increase blood flow, leading to greater muscle growth and definition.

Benefits of the Incline Chest Fly

The incline chest fly offers a variety of benefits for those looking to strengthen and tone their chest muscles, as well as their upper body as a whole.

1. Joints Friendly

For people who experience discomfort in their joints during the bench press, chest flys are a great alternative. With proper shoulder-blade stability, the chest fly changes the angle of the movement enough to limit the potential stress on the joints.

2. Chest Opener

The chest fly can help open up your chest muscles. Chest openers may help reduce upper back pain, increase range of motion, and reduce tightness in the upper body.

3. Improve Performance

Having a stronger chest will not only enhance your physique, but will also help you out with daily activities and improve your sporting performance.

4. Helps with posture

By strengthening the chest muscles, incline chest fly can also help to improve posture, which is important for overall health and wellness.

5. It can be done with different equipment

Incline chest fly can be done with dumbbells, cables, or machines, giving you the flexibility to switch up your routine and challenge your muscles in new ways.

6. Strengthens chest muscles

The exercise targets the pectoralis major and minor, which are the primary muscles responsible for chest movement.

This helps to build strength in the chest muscles. While the main focus of a fly is on your chest, it will also target muscles in your shoulders, back, and arms which are used to help stabilize the weight during the exercise.

FAQs

What is the best degree for incline fly?

The best incline angle for targeting the upper chest during incline flyes is usually between 30-45 degrees. This angle effectively targets the upper chest muscles while minimizing strain on the shoulder joints.

What’s the difference between an incline fly and a flat fly?

The primary difference between incline fly and flat fly is the bench angle. Incline fly is performed on an inclined bench, targeting the upper chest, whereas flat fly is performed on a horizontal bench and emphasizes the mid to lower portion of the chest.

Takeaway

Incline chest fly is, generally, underrated and often overlooked. They are just as important as the flat bench press if you want to get that well-shaped chest and the thickness.

The Incline chest fly may be a good exercise if you’re looking to build strength in your chest, shoulder, and tricep muscles.

If you’re a beginner, start with a lighter weight and gradually increase the weight each week as you build strength.

References

• Tom Erik Solstad, Vidar Andersen, Matthew Shaw, Erlend Mogstad Hoel, Andreas Vonheim and Atle Hole Saeterbakken: A Comparison of Muscle Activation between Barbell Bench Press and Dumbbell Flyes in Resistance-Trained Males.
• Reiser FC, Lira JLO, Bonfim BMA, Santos Filho SJA, Durante BG, Cardoso JMD, Miotto H, Soares MAA, Bonuzzi GMG, Tavares LD. Electromyography of Dumbbell Fly Exercise Using Different Planes and Labile Surfaces. JEPonline 2017;20(6):31-40
• Behm DG, Leonard, AM, Young WB, Bonsey, WAC, MacKinnon SN. Trunk muscle electromyographic activity with unstable and unilateral exercises. J Strength Cond. Res. 2005, 19, 193–201.

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