Incline Dumbbell Flys Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Isolation
  • Push
  • Beginner
  • Shoulders
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Chest Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Incline dumbbell flys hit the upper part of the pectoral muscles. Set up for incline dumbbell flys by setting an incline bench to an angle of around 30-45 degrees.
  2. Grasp a set of dumbbells and sit on the end of the incline bench with the dumbbells resting on your thighs.
  3. Lay back on the bench and extend your arms up, holding the dumbbells with a neutral grip (palms facing each other). The dumbbells should not be touching. Keep your feet planted on the floor for balance. Bend your arms slightly. This is the starting position for the exercise.
  4. Slowly lower the dumbbells out to your sides in a semi-circle. Rotate at the shoulders only, keep your arms slightly bent.
  5. Once the dumbbells are about level with your chest, squeeze the chest muscles and raise the dumbbells back up using the same path of motion (semi circle) as you did on the way down. 
  6. Without letting the dumbbells touch, slowly lower them back again.
  7. Repeat for desired reps.

Dumbbell Fly Tips:

  1. Incline flys should be done slowly, focusing on the stretch and contraction of the pectoral muscles.
  2. Don't pause or let the dumbbells touch at the top of the exercise.
  3. Use a full range of motion by lowering the dumbbells as far as comfortably possible.
  4. Always use a wide semi circle motion when doing this exercise. Don't allow the dumbbells to come too close to the body.

4 Comments+ Post Comment

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Posted Wed, 07/02/2014 - 00:39

I weight 145 pounds I'm 16 years old I'm 5'11 I'm very skinny and I want to build muscle what's a good workout routine all I have is a bench and dumbbells

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Posted Tue, 02/12/2013 - 19:19
Alex Wright

**** this guy is a TANK!

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Posted Wed, 01/23/2013 - 09:06
Adam Haze

If I don't have a bench, but I have dumbbells, would I be able to do these on the floor??

mnsjason's picture
Posted Wed, 01/23/2013 - 17:10

Perhaps, if you have something that can prop you up at the correct angle.