Incline Bench Dumbbell Flyes
How to Do Incline Bench Dumbbell Flyes
- Set up an incline bench at about 30 degrees.
- Lie on the bench and hold a dumbbell in each hand with an overhand grip.
- Make sure you keep your back flat and your shoulders pushed back
- Turn your hands in so that your palms are facing each other, holding the dumbbells over your chest with your elbows slightly bent and pointing outwards. (As if you are hugging someone)
- Lower the dumbbells out to the side of your shoulders, while keeping your elbows slightly bent in a smooth arcing motion.
- Continue lowering them until you feel a stretch in your chest and shoulders. Pause for a count of one.
- Bring the dumbbells back to the starting position in the same smooth arc with your elbows slightly bent until the dumbbells are nearly touching.
- Repeat
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Related Chest Exercises
Stability / Swiss / Exercise Ball Dumbbell Chest Press
Hindu / Judo Push-up / Dive Bombers
Underhand Grip Barbell Bench Press
Incline Bench Dumbbell Flyes Exercise Details
Muscles worked
Incline Bench Dumbbell Flyes targets chest and also works abs and shoulders. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is a gym exercise. Equipment required: dumbbells.
Similar exercises
Related exercises that work similar muscle groups include Stability / swiss / exercise ball dumbbell chest press, hindu / judo push-up / dive bombers and underhand grip barbell bench press. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
