Incline Dumbbell Flyes
beginner Isolation
Primary Upper chest
Secondary
Front delts
Equipment
dumbbells incline bench
Table of Contents
Set a bench to a 30-45 degree incline and lie back with a dumbbell in each hand, arms extended above your upper chest with palms facing each other. Lower the dumbbells in a wide arc until you feel a stretch across your upper chest, then squeeze the dumbbells back together above your chest.
Pro Tips
- A 30-degree incline targets upper chest best; steeper angles shift emphasis to the front delts
- Lower the weights slowly to maximise the stretch
- Retract your shoulder blades into the bench for a stable base
Variations & alternatives
Useful tools
Track Incline Dumbbell Flyes in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
