Description
Incline fly to emphasize the upper chest.
01 · Setup
Set up the movement
- Set an incline bench to approximately 15–30° and support your upper back.
- Use a moderate incline between 15 and 30 degrees.
- Bring your shoulder blades together and down, with your chest out.
- Keep your arms slightly bent with a fixed angle.
02 · Execution
Perform the rep
- Lower in a wide arc into a comfortable stretch.
- Maintain the same elbow bend.
- Bring your arms together in an arc by contracting your chest.
Technique cue
Controlled arc, fixed elbows and low shoulders.
Common mistakes- using too steep an incline
- raising the shoulders
- turning the movement into a press instead of a fly
- descending without control
Safety notes
Risks of poor execution
- Forcing the range increases tension at the pectoral attachment.
- Lack of control can overload the front of the shoulder.