Home Exercises Incline Dumbbell Flyes

Incline Dumbbell Flyes

Exercise Tips

  • Perform exercise with a spotter
  • Make sure you don't go too low below your body on your reps
  • Make sure one pec isn't out working the other, keeps your arms at the same pace
  • Try to follow one path with your arms, don't let them wobble around a lot

Incline Dumbbell Flyes

This exercise targets your upper and middle chest and provides a low cardio benefit.

Muscle Group

Pectoralis Major (Upper/Middle Chest)


2 Days a Week to
3 Days a Week


Incline Bench, Dumbbells

Cardiovascular Benefit


Muscle Group: Pectoralis Major (Upper/Middle Chest)

Equipment: Incline Bench, Dumbbells

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Upper Chest

Starting Position: Lie on the incline bench, face up with your knees bent, feet on the platform. Hold a dumbbell in each hand with an underhand grip and extend your arms straight out to your sides. Your upper arms should be parallel with the floor and your forearms angled out wide.

  1. 1 Exhaling, slowly bring your hands towards each other, until they touch directly over your chest.
  2. 2 Hold for a one count, then inhale and slowly lower your arms back down to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.