Incline Chest Fly: Benefits, Muscles Worked, Form

If you are looking for the best Incline chest fly exercises, then you are at the right place, here we discuss the best variations of exercises, Like Incline dumbbell chest fly, Incline cable chest fly.

We also discuss the muscle worked during that exercises, how to do them, and pro-tips. As we all know, a well-shaped chest is one of the most important qualities of a good physique.

Incline Chest Fly

To build more thickness, muscle, and strength in your upper pecs, you need to add this best upper chest exercises in your training regime. Having a well-developed upper chest contributes to the fullness of the upper body and has functional benefits.

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

What is Incline Chest Fly

An Incline Chest fly is a strength training exercise in which the hand and arm move through an arc while the elbow is kept at a constant angle.

The Incline chest fly, a bodybuilding favorite, are an isolation exercise and are usually performed after big compound lifts, like the bench and incline press. It is considered to be the perfect finishing move and a great way to focus on your chest after many pressing exercises.

Benefits of the Incline Chest Fly

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

Muscle Worked

The chest fly primarily works the upper pectoralis major muscles, In addition to its target, the main pec muscle.

Chest fly has the involvement of several synergist muscles, these muscles include, rhomboids, levator scapulae, anterior deltoids, and latissimus dorsi.

A handful of other muscles play the role of stabilizer muscles, include your biceps brachii, brachialis, triceps brachii, wrist flexors, obliques, and rectus abdominis. The erector spinae muscles of your back act as an antagonist stabilizer, helping to keep the correct position of your joints as you perform the exercise.

Incline Chest Fly Form

  • Start with a light set of weights if you’re a beginner, and slowly increase the amount of weight each week as you build strength.
  • Don’t let the dumbbells touch as they meet at the top, holding for a second in the contracted position.
  • Make sure you keep your elbows bent. You should never fully straighten your arms, or lock them out, as this forces the weight you’re lifting onto the elbows and shoulder joints, which increases your chance of injury.
  • Don’t let your elbows drop too far when you’re in the start position, they should remain in line with your torso when you’re lying on the bench.
  • Maintain control, with a 4-second descent, slight pause and contract with a reverse motion, hold and repeat.
  • Pick a weight that you can control, that’s not too light or too heavy — find what’s right for you.
  • Maintain tension in your abs and don’t allow your lower back to excessively arch.

1. Incline Dumbbell Chest Fly

The incline dumbbell chest fly is a variation of the dumbbell fly. The incline dumbbell fly is an isolated strength exercise that targets the upper chest muscle.

Do not only perform a basic flat bench fly because the incline bench position allows for the isolation of the harder-to-develop upper pectorals.

incline dumbbell fly
Incline Dumbbell Chest Fly
Muscles Involved

Primary: Upper pectoralis major.

Secondary: Anterior deltoid, biceps.

Steps
  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, focusing on using your pec muscles to draw them back together.
Tips
  • Perform press in a controlled manner.
  • Set the bench at about 30-45 degrees inclined. Do not go more upright as the stress shifts more to shoulders rather than the chest area.

2. Incline Cable Chest Fly

Incline Cable Chest fly 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. This constant tension cannot be achieved with Dumbbells.

Incline Cable Fly
Incline Cable Chest Fly
Muscles Involved

Primary: Upper pectoralis

Secondary: Anterior deltoid, triceps, and biceps brachii

Steps
  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 hold the cable 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, focusing on using your pec muscles to draw them back together.
Tips
  • Exhale while you exert.
  • Vary the position of the bench to hit different angles of the upper chest.
  • Hold and contract the chest muscles when hands are together.
  • Set the bench at about 30-45 degrees inclined. Do not go more upright as the stress shifts more to shoulders rather than chest area.

3. Incline Cable Chest fly On Stability Ball.

Incline Cable Chest Fly can be performed by lying on the stability ball with cable handles in your both hand. This is an advanced exercise but extremely important.

Cable Incline Fly (on stability ball)
Incline Cable Chest fly On Stability Ball
Muscles Involved

Primary: Upper pectoralis

Secondary: Anterior deltoid, Biceps Brachii, Core

Steps
  1. Start off by sitting on an exercise ball, gripping cable handles in each hand.
  2. Slowly roll down on the exercise ball, making sure that your head and neck are on the ball with your feet planted on the floor ahead of you.
  3. Lift up with the cables and bring them straight up above your chest, squeezing throughout the entire motion.
  4. Hold on to this position for a few seconds, then returning down to the starting position. Repeat for as many reps and sets as desired.
Tips
  • Perform the exercise properly and make sure they don’t lose their balance and fall.
  • Do the exercise slowly and do not use momentum.

4. Incline Dumbbell One Arm Fly

The Incline dumbbell one arm chest fly is a unilateral variation of the incline dumbbell fly. This exercise is best used on upper hypertrophy days and chest workouts in more traditional bodybuilding splits.

Dumbbell Incline One Arm Fly
Incline Dumbbell One Arm Fly
Muscles Involved

Primary: Pectoralis major,

Secondary: Anterior deltoid, Tricep brachii

Steps
  1. Grab a pair of dumbbells, and lie on an incline bench (30-45 degree inclined).
  2. Extend the dumbbell above your chest. Keeping your elbow slightly bent, lower the weight down until it is about chest level and hold.
  3. Bring your arm back toward the midline of your body, focusing on using your upper pec muscles to draw them back together.
  4. Repeat for the desired number of reps.
Tips
  • Perform press in a controlled manner.
  • Set the bench at about 30-45 degrees inclined. Do not go more upright as the stress shifts more to shoulders rather than chest area.

5. Incline Dumbbell Twist fly

The Incline dumbbell twist fly is a slight variation of the incline dumbbell fly.

The incline used in an incline dumbbell twist fly helps you better isolate the muscles of the upper chest, and the contraction produced by twisting the weight is greater than one typically experiences from the traditional incline dumbbell fly.

Incline Dumbbell Twist Fly
Incline Dumbbell Twist Fly
Muscles Involved

Primary: Pectoralis major,

Secondary: Triceps, anterior deltoid, and Lats.

Steps
  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. Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally while maintaining the angle at your elbow.
  3. Once the dumbbells reach chest level, reverse the movement by squeezing your pecs together. As the dumbbells are returning to the starting position, twist the handles so that the bottom of the dumbbells almost touch.
  4. Without allowing the dumbbells to touch, start the next repetition by untwisting the handles back to a neutral position, and continue until the set is completed.
Tips
  • Imagine you’re trying to hug a tree while completing the exercise.
  • Avoid touching or banging the dumbbells together at the top of each repetition to keep constant tension.

6. Incline Dumbbell Chest fly On Stability Ball

An incline Dumbbell Chest Fly can be performed by lying on the stability ball with cable handles in your both hand. This is an advanced exercise but extremely important.

Incline Dumbbell Chest fly On Stability Ball
Muscles Involved

Primary: Upper pectoralis

Secondary: Anterior deltoid, Biceps Brachii, Core

Steps
  1. Start off by sitting on an exercise ball, gripping dumbbells in each hand.
  2. Slowly roll down on the exercise ball, making sure that your head and neck are on the ball with your feet planted on the floor ahead of you.
  3. Lift with the dumbbell and bring them straight up above your chest, squeezing throughout the entire motion.
  4. Hold on to this position for a few seconds, then returning down to the starting position. Repeat for as many reps and sets as desired.
Tips
  • Perform the exercise properly and make sure they don’t lose their balance and fall.
  • Do the exercise slowly and do not use momentum.
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