Incline Fly (Dumbbell)
Also called Dumbbell Incline Fly, DB Incline Fly
How to do it
Set the bench to 30–45° — shallower keeps the stretch across the chest, steeper shifts it to the front delts. Lie back with a bell in each hand over the chest, elbows slightly bent, and open the arms in a wide arc until you feel the stretch, then squeeze them back together at the top.
Setup
Set the bench to about 30-45 degrees and lie back with feet planted and shoulder blades pinned. Hold one dumbbell over each upper-chest side with palms inward and a soft elbow bend that stays fixed.
Where you should feel it
Across the upper chest as the bells come together and through a broad stretch at the bottom, with the front shoulders assisting. Stop before shoulder discomfort.
When to use it
Use for free-weight upper-chest hypertrophy with independent loading and a large range of motion. Keep loads moderate for controlled sets of 8-15 reps.