Incline Dumbbell Flyes

Muscles Worked

Primary

Chest

Quick Cues

1

Incline bench, slight elbow bend

2

Wide stretch at the bottom

3

Squeeze chest at the top

4

Control the arc

Equipment Needed

DumbbellsIncline Bench

Set the bench to a 30–45 degree incline and lie back with a dumbbell in each hand.
Extend your arms above your upper chest, palms facing each other, elbows slightly bent.
Lower the dumbbells out to the sides in a wide arc until you feel a stretch.
Squeeze your chest to bring the dumbbells back together above you.
Keep the elbow angle fixed throughout the movement.
Repeat for the desired number of repetitions.

Common Mistakes

Dropping the arms too low below the bench

Bending the elbows excessively

Using momentum to bring the weights together

Pro Tips

The incline angle targets the upper chest fibers more effectively

Use a lighter weight than flat flyes since the angle increases difficulty

Focus on a deep stretch at the bottom and full squeeze at the top

Your Progress

Variations

Flat Dumbbell Flyes

Incline Cable Flyes

Incline Dumbbell Press