Incline Chest Fly

Incline Chest Fly: Benefits, Muscles Worked, Form

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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 the incline chest fly
  • Benefit of doing it
  • Muscle worked during incline flys
  • How to perform an incline fly with proper form and technique?

What is Incline Chest Fly

The incline fly is an isolation exercise that targets the chest muscles, specifically the upper pec.

The incline angle targets the upper chest muscles, helping to create a more defined and sculpted look.

Incline chest fly can be done with dumbbells, cables, or machines. 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.

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

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.

Know About Chest Muscles

As stated, the chest muscle, scientifically known as the pectoralis, is the primary muscle worked by the incline chest fly.

The muscles of the chest consist of the pectoralis major and the pectoralis minor.

The pectoralis major itself comprises two heads, each of which may be worked differently depending on the angle of adduction.

  • An upward angle of movement emphasizes the upper (clavicular) head,
  • While a lower angle emphasizes the lower (sternal) head of the muscle.

The pectoralis minor is s the triangle-shaped muscle located under the pectoralis major, a layer deeper, and draws the shoulder blades down and forward.

Cable fly Muscle Worked

Muscle Worked During Incline Flys

The incline chest 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,

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

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.

incline dumbbell fly

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.

Tips

  • Perform press in a controlled manner.
  • Remember to keep your shoulder blades pressed against the bench throughout the exercise.
  • 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 puts too much stress on your elbows and shoulders.

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.

Incline Cable Fly

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.

Tips

  • Always keep a slight bend in the elbows.
  • Vary the position of the bench to hit different angles of the upper chest.
  • Hold and contract the chest muscles when hands are together.
  • 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.

3. Incline Cable Chest fly On Stability Ball

The incline cable chest fly on a stability ball is an advanced variation of the incline chest fly that targets the upper portion of the chest muscles while also engaging the core and stabilizer muscles.

The stability ball adds an element of instability, requiring more activation of the core and stabilizer muscles. This can help to improve overall strength, balance, and posture.

Cable Incline Fly (on stability ball)

How To Do Incline Cable Fly On Stability Ball

  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 return down to the starting position.
  5. 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.
  • Start with a light weight and focus on proper form

4. 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, helping 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.

Dumbbell Incline One Arm Fly

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. Keeping your elbow slightly bent, lower the weight down until it is about chest level.
  4. Pause at the bottom of the movement, then slowly bring the dumbbell back up to the starting position.
  5. Repeat for the desired number of reps.
  6. Repeat on the other side.

Tips

  • Use a slow and controlled movement.
  • Pick a weight that you can control, that’s not too light or too heavy — find what’s right for you.

5. 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, providing a more comprehensive upper body workout.

The incline angle and twisting moment target the upper portion of the chest muscles effectively, helping to create a more defined and sculpted chest.

Incline Dumbbell Twist Fly

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, and slowly lower the dumbbells laterally while maintaining the angle at your elbow.
  4. Once the dumbbells reach chest level, reverse the movement by squeezing your pecs together.
  5. As the dumbbells are returning to the starting position, twist the handles so that the bottom of the dumbbells almost touch.
  6. 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.
  • Maintain control, with a 4-second descent, slight pause and contract with a reverse motion, hold and repeat.

6. Incline Dumbbell Chest fly On Stability Ball

The stability ball incline dumbbell chest fly offers a wide range of benefits for the chest muscles, core muscles, and overall stability and balance.

Performing exercises on a stability ball targets the upper chest, while also engaging the core and lower body stabilizer muscles.

Incline Dumbbell Chest fly On Stability Ball

How To Do Incline Dumbbell fly On Stability Ball

  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 dumbbells and bring them straight up above your chest, squeezing throughout the entire motion.
  4. Hold on to this position for a few seconds, then return down to the starting position.
  5. 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.
  • Maintain tension in your abs and don’t allow your lower back to excessively arch.

7. 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 not only targets the chest muscles, but also engages the shoulders, arms, and core muscles, providing a full upper body workout.

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

Low Pulley Cable Crossovers

How To Do Standing Incline Cable Fly

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

Tip

  • To keep your balance, stand in a staggered stance.
  • Breathe out as you lift the handles up and together.
  • Control the weight as you bring your arms back down.

8. Incline Fly To 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.

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.

incline dumbbell fly

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.

Tips

  • Do not let the dumbbells down too far when performing flyes. This can cause tremendous strain and possibly injury.
  • Keep feet firmly planted on the ground.

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

Sets

  • Beginners: ~10 sets per week.
  • Intermediate: ~15 sets per week.
  • Advanced: ~20 sets per week.

Reps

The best rep ranges and loads to work with.

  • 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.

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.

Know More About Chest Training

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