Incline Dumbbell FlyesMuscles Worked
Incline dumbbell flyes work your chest with an emphasis on the upper chest, and your front delts assist as your arms move in a wide arc. Compared with flat flyes, the low incline puts the stretch on the upper part of your pecs.
How to do it
- Set a bench to a low incline, about 30 degrees, and lie back holding a dumbbell in each hand.
- Press the dumbbells up over your upper chest with your palms facing each other and your elbows softly bent.
- Open your arms out to the sides in a wide arc, lowering slowly until you feel a stretch across your upper chest.
- Keep the same elbow bend the whole way down, stopping at around shoulder level.
- Squeeze your chest to sweep the dumbbells back up along the same path until they nearly meet.
Form tips
- Keep the incline low, because a steep bench turns the move into more of a shoulder exercise.
- If you feel it more in the front of your shoulders than in your chest, shorten the range a little and lighten the weight.
Why it made the list
No. 10 of 13
Best Chest Exercises
Targets upper chest in the stretched position. Complements incline pressing with an isolation movement.
More chest exercises
See it on your own body map
Log your Incline Dumbbell Flyes sets in KasMaker and watch your chest and shoulders fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
