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How to do the Incline Dumbbell Flyes

Primary: Chest · also works Shoulders, Triceps.

The incline dumbbell flye is a strength exercise that primarily targets the upper chest muscles. It is performed on an incline bench using dumbbells. This exercise involves stretching the chest muscles by lowering the dumbbells outwards and then bringing them back together over the upper chest. It also engages the shoulders and triceps as secondary muscles.

Demo video: Incline Dumbbell Flyes · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Lay back on an incline bench set at a 30-45 degree angle.

  2. 2

    Hold a dumbbell in each hand with your palms facing each other.

  3. 3

    Extend your arms above your chest with a slight bend in your elbows.

  4. 4

    Slowly lower the dumbbells to your sides in a wide arc until you feel a stretch in your chest.

  5. 5

    Bring the dumbbells back together over your chest following the same arc.

  6. 6

    Repeat for the desired number of reps.

Coaching cues

  • Keep a slight bend in your elbows throughout the movement to avoid straining your shoulder joints.
  • Focus on a slow and controlled motion to maximize muscle engagement.
  • Avoid locking your elbows at the top to keep tension on the chest muscles.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Incline Dumbbell Flyes alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Dumbbell Bench PressDumbbell · beginner Dumbbell Floor PressDumbbell · beginner Incline Dumbbell PressDumbbell · beginner Dumbbell FlyDumbbell · intermediate Dumbbell FlyesDumbbell · beginner Dumbbell Press (Floor)Dumbbell · beginner

Frequently asked questions

What muscles does the Incline Dumbbell Flyes work?

Primary: Chest. Secondary: Chest, Shoulders, Triceps

How many sets and reps of Incline Dumbbell Flyes should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Incline Dumbbell Flyes?

Same movement pattern, different equipment: Dumbbell Bench Press, Dumbbell Floor Press, Incline Dumbbell Press, Dumbbell Fly, Dumbbell Flyes, Dumbbell Press (Floor).

Is the Incline Dumbbell Flyes good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.