Incline Dumbbell Flyes
Also known as: incline dumbbell fly
Incline Dumbbell Flyes is a safe first rung on the ladder and works as a chest-day opener.
How to do Incline Dumbbell Flyes
- Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
- Extend your arms above you with a slight bend at the elbows.
- Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
- As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
- As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
- Repeat for the recommended amount of repetitions.
Incline Dumbbell Flyes Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Start each set with the weaker arm and match it.
Common Incline Dumbbell Flyes Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Flaring the elbows straight out to the sides
Keep the upper arms nearer 45 degrees from the torso.
Easier and Harder Than Incline Dumbbell Flyes
Swap Incline Dumbbell Flyes For
Incline Dumbbell Flyes — Frequently Asked Questions
How do you do the Incline Dumbbell Flyes?
Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees. Extend your arms above you with a slight bend at the elbows. Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position. 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 Incline Dumbbell Flyes work?
The Incline Dumbbell Flyes primarily targets the pectorals. It is classified as a chest exercise and is performed with dumbbells.
How many sets and reps of the Incline Dumbbell Flyes should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Incline Dumbbell Flyes good for beginners?
Yes. The Incline Dumbbell Flyes is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Incline Dumbbell Flyes?
Try the Cable Crossover, Push-Up or the Pec Deck Fly. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Incline Dumbbell Flyes the same as the incline dumbbell fly?
Yes. The Incline Dumbbell Flyes is also commonly called the incline dumbbell fly. Different gyms and training programs label it differently, but "incline dumbbell fly" refer to this same movement.
