Dumbbell Incline Twisted Flyes
Also known as: incline twisted dumbbell fly, twisted incline chest fly, rotating incline dumbbell fly
Chasing a chest that grows from tension? Dumbbell Incline Twisted Flyes uses independent dumbbell loading to get there.
How to do Dumbbell Incline Twisted Flyes
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing each other.
- Lie back on the bench and press the dumbbells up to the starting position, directly above your chest, with your arms extended.
- Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- As you lower the dumbbells, rotate your wrists so that your palms face forward at the bottom of the movement.
- Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles together at the top.
- Repeat for the desired number of repetitions.
Dumbbell Incline Twisted Flyes Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Size up only when both sides finish equally strong.
The other half of the week
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Training is half the prescription
A session tells your pectorals to adapt. The week you eat decides whether they can. FitFocus writes that week against your own calorie and macro numbers, in about a minute, for free.
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- Days
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- Meals / day
- 3-6
- Diet types
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Common Dumbbell Incline Twisted Flyes Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Cutting the range short so the chest never lengthens
Lower under control to a real stretch before pressing back.
Stacking hard sessions with no lighter week in sight
Plan a reduced-volume week roughly every fourth week.
Easier and Harder Than Dumbbell Incline Twisted Flyes
Swap Dumbbell Incline Twisted Flyes For
Dumbbell Incline Twisted Flyes — Frequently Asked Questions
How do you do the Dumbbell Incline Twisted Flyes?
Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing each other. Lie back on the bench and press the dumbbells up to the starting position, directly above your chest, with your arms extended. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Incline Twisted Flyes work?
The Dumbbell Incline Twisted Flyes primarily targets the pectorals. It is classified as a chest exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Incline Twisted Flyes should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Incline Twisted Flyes good for beginners?
Not usually. The Dumbbell Incline Twisted Flyes is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Incline Twisted Flyes?
Try the Cable Decline One Arm Press, Plyo Push Up or the Kettlebell Extended Range One Arm Press On Floor. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Incline Twisted Flyes the same as the incline twisted dumbbell fly?
Yes. The Dumbbell Incline Twisted Flyes is also commonly called the incline twisted dumbbell fly or the twisted incline chest fly. Different gyms and training programs label it differently, but "incline twisted dumbbell fly" and "twisted incline chest fly" refer to this same movement.
