Incline Dumbbell Flys

Incline Dumbbell Flys

Exercise Summary
Primary Muscle(s) Chest
Secondary Muscle(s) Shoulders
Equipment Dumbbell
Emphasis Isolation
Type Push

Incline Dumbbell Flys Instruction

  • Grab a pair of dumbbells and and sit on an incline bench with the weight resting on your thighs, palms facing each other.
  • Sit back and extend your arms above you (palms still facing each other).
    • Use thighs for help to “bump” the weight up if necessary.
  • With feet planted firmly on the ground, trunk and shoulders braced, in a semicircular motion and with a slight bend at the elbows, lower the dumbbells out to your sides.
    • You should be feeling a strong stretch in your chest.
    • Don't lower beyond your standard range-of-motion or at/below your chest.
  • While contracting your chest musculature, bring the dumbbells back to starting position using the same motion and pathway.


  • The arms should remain slightly bent throughout the movement. The arms are a lever between the chest and the dumbbell.
  • The focus of this exercise should be on the stretching and contraction of the chest musculature and should be done at a slow pace.
  • Going too heavy on weight can ruin the stretch and defeat the purpose of the exercise.
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