Dumbbell Fly Incline 45°

Front delt emphasis — steep incline angle shifts focus to anterior deltoids while maintaining upper chest activation

---

⚡ Quick Reference

Aspect	Details
Pattern	Push (Shoulder Flexion + Horizontal Adduction)
Primary Muscles	Front Delts, Chest (Upper)
Secondary Muscles	Upper Chest
Equipment	Dumbbells, Incline Bench (45°)
Difficulty	⭐⭐⭐ Intermediate-Advanced
Priority	🟡 Accessory

Movement Summary

---

🎯 Setup

Starting Position

1. Bench angle: Set incline to 45° (near-vertical, typically 4-5 notches)
2. Starting position: Sit with dumbbells on thighs, use momentum to lie back while bringing them up
3. Arm position: Dumbbells over upper chest/shoulders, slightly forward of body
4. Elbow angle: 10-20° bend, lock this position
5. Foot placement: Feet flat and wide for stability on steep incline

Equipment Setup

Equipment	Setting	Notes
Bench angle	45° incline	Near-vertical, steep angle
Dumbbell weight	20-40% of bench press	Lightest of all incline angles
Starting height	Over shoulders	More overhead than lower angles

Setup Cue

"Think front raise meets fly — you're working shoulders as much as chest"

---

🔄 Execution

The Movement

⬇️ Lowering

What's happening: Wide arc with significant shoulder flexion

1. Deep breath, engage core and stabilizers
2. Lower dumbbells out and down in wide arc
3. Elbow angle stays constant — locked at 10-20° bend
4. Lower until you feel stretch in front delts and upper chest
5. Dumbbells end at or above shoulder level (less depth than lower angles)

Tempo: 2-3 seconds

Feel: Strong stretch in front deltoids, secondary stretch in upper chest

⏸️ Stretch Position

What's happening: Front delt stretch, reversal point

1. Dumbbells at shoulder height or slightly above
2. Feel stretch primarily in front delts
3. Elbows at or slightly below shoulder level
4. Less depth than 30° or 15° angles

Common error here: Going too deep at this angle creates excessive shoulder stress. The 45° angle requires minimal depth for effective stretch.

⬆️ Squeezing

What's happening: Arc motion bringing dumbbells together overhead

1. Contract front delts and upper chest
2. Pull dumbbells up and together in arc
3. "Hug" motion but more vertical than horizontal
4. Maintain elbow angle throughout

Tempo: 1-2 seconds (controlled)

Feel: Front delts working hardest, upper chest assisting

🔝 Peak Contraction

What's happening: Dumbbells meeting overhead

1. Dumbbells touch or nearly touch above you
2. Position over upper chest/front shoulders
3. Squeeze front delts and upper chest
4. Hold 1 second at peak
5. Control descent into next rep

Key Cues

Primary Cues

• "This is a shoulder exercise" — front delts are primary, not chest
• "Shorter range of motion than lower angles" — don't go as deep
• "Arc overhead, not across chest" — more vertical than lower angles

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-1	2s down, no pause, 1s up, 1s squeeze
Hypertrophy	3-1-2-1	3s down, 1s pause, 2s up, 1s squeeze
Endurance	2-0-2-0	2s down, no pause, 2s up, no pause

---

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Anterior Deltoid	Shoulder flexion (primary), horizontal adduction	████████░░ 80%
Pectoralis Major (Upper)	Horizontal adduction, assists shoulder flexion	██████░░░░ 60%

Stabilizers

Muscle	Role
Biceps	Maintain elbow position under load
Rotator Cuff	Stabilize shoulder through large ROM at steep angle
Core	Prevent torso movement on steep incline

Muscle Emphasis

45° angle specifics: This is a front deltoid exercise that happens to involve chest. The steep angle shifts primary emphasis to shoulders with chest playing a supporting role. For chest-focused work, use 15° or 30°.

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Going too deep	Excessive shoulder extension at steep angle	High impingement risk	Stop at shoulder height, minimal depth
Using chest-fly weight	Can't control at this angle	Shoulder injury risk	Use 20-40% of DB bench weight
Expecting chest pump	Frustration when delts tire first	Wrong expectations	Understand this targets delts primarily
Bending elbows	Becomes overhead press	Loses isolation	Lock elbow angle at start
Poor stability	Sliding down bench	Less force production, dangerous	Plant feet wide and firm

Most Common Error

Using too much weight expecting chest work — this is a front deltoid exercise at 45°. Your delts are weaker than your chest, so you'll need significantly less weight than at 15° or 30°.

Self-Check Checklist

• Feeling this primarily in front delts, not chest
• Using significantly lighter weight than 15° or 30° angles
• Not going deep — stopping at shoulder level
• Elbow angle locked and constant
• Stable on bench, not sliding down

---

🔀 Variations

By Angle

Incline Comparison

Variation	Angle	Front Delt	Upper Chest	Best For
Flat Fly	0°	Low	High	Mid chest isolation
Incline 15°	15°	Low-Moderate	High	Upper chest focus
Incline 30°	30°	Moderate-High	Moderate-High	Balanced development
Incline 45°	45°	High	Moderate	Front delt emphasis

Equipment Variations

Variation	Equipment	Key Difference
Cable Fly High	Cable machine	Constant tension, easier to control
Cable Crossover High-to-Low	Cable crossover	Dynamic angle through movement
Machine Pec Deck High	Machine	Fixed path for beginners
Resistance Band Fly	Bands	Home option, variable resistance

Similar Exercises

Exercise	Relation	Difference
Dumbbell Front Raise	Similar delt work	No adduction component
Arnold Press	Similar muscles	Pressing instead of flying
Cable Fly High-to-Low	Similar pattern	Can adjust angle mid-movement

Tempo & Intensity

Variation	Tempo	Purpose
Slow Eccentric	4-0-1-1	Hypertrophy, shoulder control
Pause at Bottom	2-2-1-1	Strength in stretched position
Continuous Tension	2-0-2-0	Endurance, shoulder pump

---

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	8-12	90-120s	Moderate	1-2
Hypertrophy	3-4	10-15	60-90s	Light-Moderate	1-3
Endurance	2-3	15-20+	45-60s	Light	2-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	Late on upper day	Delt isolation after main pressing
Push/Pull/Legs	Late on push day	After chest work, shoulder accessory
Chest/Shoulder split	End of shoulder day OR end of chest day	Hits both muscle groups

Frequency

Training Level	Frequency	Volume Per Session
Beginner	0-1x/week	2-3 sets (master lower angles first)
Intermediate	1x/week	3-4 sets
Advanced	1-2x/week	3-4 sets (rotate with other angles)

Progression Scheme

Progressive Overload

At 45°, your front delts limit the weight you can use. Progress is slower than lower angles. Adding 2.5 lbs every 1-2 weeks is realistic. Consider rotating to 15° or 30° for higher loads and chest focus.

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Dumbbell Fly Incline 30°	Want more chest focus, less delt	✓
Dumbbell Fly Incline 15°	Shoulder discomfort at steep angles	✓
Cable Fly Incline	Need stability or control assistance
Machine Fly	Learning pattern, rehab

Progressions (Harder)

Exercise	When Ready	Link
Single-Arm Cable Fly High	Unilateral strength, anti-rotation core
Cable Crossover High-to-Low	Dynamic angle change through ROM
Weighted Front Raise	Pure shoulder flexion isolation

Alternatives (Same Goal, Different Movement)

Front Delt Focus

Alternative	Difference	Good For
Dumbbell Front Raise	Pure shoulder flexion	Direct front delt isolation
Cable Fly High	Cables instead of DBs	Constant tension
Arnold Press	Pressing movement	Functional shoulder strength

If Wanting Upper Chest

Alternative	Why Better for Chest
Dumbbell Fly Incline 15°	More chest, less delt activation
Dumbbell Fly Incline 30°	Balanced but chest-dominant
Incline Dumbbell Press	Compound movement, more load

Home/Minimal Equipment

Alternative	Equipment
Resistance Band Fly High	Bands + anchor point
Pike Push-Up to Fly	Bodyweight
Stability Ball Incline Fly	DBs + ball

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	High risk at 45° angle	Use 15° or 30° instead, or cables
Rotator cuff injury	Instability through large ROM	Avoid until healed, regress to 15°
Previous shoulder surgery	Re-injury risk at steep angle	Get clearance, start at flat/15°
AC joint issues	Pain at top position	Reduce ROM, don't touch DBs together
Front delt tendonitis	Direct stress on inflamed area	Avoid until healed, ice and rest

Stop Immediately If

• Sharp pain in front of shoulder
• Popping, clicking, or grinding in shoulder
• Loss of control over dumbbells
• Radiating pain down arm or into neck
• Feeling of shoulder instability

Form Safety

Risk	Prevention
Shoulder impingement	Minimal depth — stop at shoulder height, not below
Dropping dumbbells	Use conservative weight, don't train to failure alone
Sliding down bench	Plant feet wide and firm, engage core
Rotator cuff strain	Strengthen rotators, don't exceed comfortable ROM

Safe Failure

How to safely end a set:

1. When fatigued: Bring dumbbells together, press to chest, sit forward
2. At failure: Press dumbbells to chest (easier than lowering to sides)
3. Training alone: Stop at 2-3 RIR — this angle is risky at failure
4. With spotter: Spotter assists lifting dumbbells to start position

Weight Selection

Use 20-40% of your dumbbell bench press weight — the lightest of all incline angles. Your front delts are weaker than your chest and will fatigue first. Ego-lifting at this angle causes shoulder injuries.

---

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Shoulder flexion (primary), horizontal adduction	Large arc emphasizing sagittal plane	🔴 Moderate-High
Elbow	Static hold (10-20° flexion)	Minimal movement	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full flexion (>140°)	Can raise arms overhead without compensation	Don't use 45° — use 30° or lower
Shoulder horizontal extension	Moderate without pain	Can lie at 45° with arms out	Reduce ROM significantly or use lower angle
Thoracic extension	Good extension	Can maintain upright posture on steep incline	Thoracic mobility work

Joint Health Note

The 45° angle places the most stress on the shoulder joint of all incline variations. This is because it combines shoulder flexion with horizontal adduction at a challenging angle. If you have any shoulder issues, avoid this variation and use 15° or 30° instead.

---

❓ Common Questions

Is this a chest exercise or shoulder exercise?

At 45°, this is primarily a front deltoid exercise with secondary upper chest involvement. The steep angle creates significant shoulder flexion, making your front delts the prime mover. For chest focus, use 15° or 30°.

Why does this feel so much harder than 30°?

Your front deltoids are significantly weaker than your chest. At 45°, the delts do most of the work and fatigue quickly. This is normal — expect to use 20-40% less weight than at 30°.

How deep should I go?

Much less deep than lower angles. Lower only until dumbbells are at shoulder height or slightly above. Going below shoulder level at 45° creates excessive shoulder stress without added benefit.

Should I do 45° if my goal is chest growth?

Probably not as a primary movement. For chest growth, prioritize 15° and 30° incline angles. Use 45° only if you want to target front delts while getting some upper chest work, or for variety in shoulder training.

Can I do this instead of front raises?

Yes and no. Both work front delts, but this also involves adduction (bringing arms together), while front raises are pure shoulder flexion. You can use this as part of shoulder training, but it's not a direct 1:1 replacement.

Why do my shoulders hurt at this angle?

The 45° angle places significant stress on the shoulder joint. If you feel pain (not fatigue), stop immediately and regress to 30° or 15°. Ensure you're not going too deep and using appropriate weight.

Which is better: 45° fly or overhead press?

They serve different purposes. Overhead press is a compound movement for building pressing strength. The 45° fly is an isolation movement for targeted delt work. Do compound pressing first, then use 45° flyes as accessory work if desired.

---

📚 Sources

Biomechanics & Muscle Activation:

• Paoli, A., et al. (2017). Effect of Bench Inclination on Upper Limb Muscle Activation During Chest Exercises — Tier A
• Trebs, A.A., Brandenburg, J.P., Pitney, W.A. (2010). An Electromyography Analysis of 3 Muscles Surrounding the Shoulder Joint — Tier A
• Barnett, C., Kippers, V., Turner, P. (1995). Effects of Variations of the Bench Press Exercise — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• Schoenfeld, B.J. (2010). The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training — Tier A
• NSCA Essentials of Strength Training and Conditioning — Tier A
• Renaissance Periodization — Tier B

Technique & Safety:

• Strength Sensei (Charles Poliquin) — Tier C
• AthleanX — Tier C

---

For Mo

When to recommend this exercise:

• User wants to target front deltoids with upper chest secondary
• User has mastered lower incline angles (15°, 30°)
• User wants shoulder isolation variety
• User has healthy shoulders and good mobility

Who should NOT do this exercise:

• Any shoulder injury or pain → Suggest 15° or machine variations
• Primary goal is chest development → Recommend 15° or 30° instead
• Beginner to isolation work → Start with 15° or pec deck
• Poor shoulder mobility → Stick with 15° or flat variations
• Front delt tendonitis → Avoid until healed

Key coaching cues to emphasize:

1. "This is a shoulder exercise — expect to feel front delts most"
2. "Much lighter weight than lower angles — your delts are weaker"
3. "Minimal depth — stop at shoulder height, not below"

Common issues to watch for in user feedback:

• "I don't feel my chest" → This is normal at 45°; if they want chest, recommend 15° or 30°
• "My shoulders hurt" → STOP immediately, regress to lower angle, check for injury
• "This is way harder than 30°" → Normal, front delts are weaker; reduce weight
• "How much weight should I use?" → 20-40% of DB bench press weight, possibly less

Programming guidance:

• Pair with: Chest pressing first, then this as shoulder accessory OR shoulder day
• Avoid same day as: Heavy overhead pressing (both heavily tax front delts)
• Typical frequency: 0-1x per week (advanced lifters only), rotate with other angles
• Volume: 3-4 sets of 10-15 reps
• Consider: This is optional — many programs skip 45° in favor of 15°/30° for chest or front raises for delts

Progression signals:

• Ready to progress when: Perfect form for 12-15 reps with 1-2 RIR for 2 sessions
• Add weight: Very slowly — 2.5 lbs every 2 weeks
• Consider: Progress might be better achieved by mastering 30° with more weight
• Regress if: Any shoulder pain, form breakdown, or if user prefers lower angles

Angle selection guide:

• 15° = Upper chest primary, minimal shoulder (BEST for chest)
• 30° = Balanced chest/delt (GOOD for both)
• 45° = Front delt primary, upper chest secondary (BEST for shoulders)
• Recommendation: Most users should focus on 15° and 30° for chest work, use dedicated shoulder exercises (presses, raises) instead of 45° flyes

Important context:

• Many strength coaches skip the 45° fly entirely, viewing it as "between" a fly and a raise without excelling at either
• Better options often exist: 30° fly for chest, front raise for delts, overhead press for strength
• Use 45° for variety or if user specifically wants this exact movement pattern
• Don't feel obligated to recommend this — 15° and 30° cover most needs better

---

Last updated: December 2024