Library / Upper Chest
Incline Dumbbell Fly
Dumbbell · Isolation · Isolation
Upper ChestChest Anterior Deltoid
Default prescription & biomechanics
- Primary muscles
- Upper Chest, Chest
- Secondary muscles
- Anterior Deltoid
- Equipment
- Dumbbell
- Movement pattern
- Isolation (Push force)
- Difficulty
- Beginner
- Working rep range
- 10-15 reps per set
- Between-set interval
- 75 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Set the bench at 30 degrees and hold dumbbells above your upper chest.
- Open the arms slowly with soft elbows to stretch the clavicular chest fibres.
- Bring the dumbbells back up to shoulder width, keeping constant tension.
Joint & safety considerations
Filtered for Shoulder Impingement sensitivity. When you flag shoulder impingement sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Low-to-High Cable Chest Fly | Cable swap | Cable |
| Incline Plate-Loaded Chest Press | Machine swap | Machine |
| Band Hip Adduction | Bands swap | Bands |
| Barbell Split Snatch | Barbell swap | Barbell |
| Bodyweight Muscle Up | Bodyweight swap | Bodyweight |
| Brettzel | Bodyweight swap | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.