Incline Dumbbell Flys/ Flyes Exercise to Build Chest Muscle

Why is Incline Dumbbell Flyes so effective?

Incline Dumbbell Flyes is a good exercise to Build a Solid Upper Chest. Remember what I told you in the Chest Exercises section? Flyes are better than presses when it comes to direct pectoral stimulation, although bench press helps chest and deltoids more.

Check the Technique and best Chest Workout Tips.

Incline Dumbbell Flyes Start

Purpose of Exercise

To Develop Muscle Mass in Upper Pectoral/Chest Muscles.


This exercise is done on an inclined bench set to about 45 degrees with a pair of dumbbells.

Incline Dumbbell Flyes Midpoint


1.  Lie on an Incline Bench set to about 45 degrees inclined with a dumbbell in each hand held overhead with palms facing each other.

2. Lower the dumbbells on either sides thrusting your chest out as you do so in a sweeping arc. Feel a good stretch in your chest.

3. Come back through the same arc giving a good squeeze at the top to your chest muscles.

Variations of Incline Dumbbell Flys

Stability Ball Flyes

Lie on a stability ball so that your torso makes a 45 degree angle with the ball and perform the incline flys with dumbbells.

Since the unstable surface of stability ball forces you core for more activity, make sure you start with moderate weights and progress from there.

Kettlebell Incline Flys

Instead of using dumbbells, you can do the same exercise either on a bench or stability ball with kettlebells.

Points to remember

  • Remember exert while you exert.
  • Keep a controlled motion and avoid jerky movements
  • Avoid arching of back as much as possible.

Always perform the Chest Exercises before you perform triceps. This sequence is very important because if you do triceps before chest, the triceps will fail before chest and you cannot lift heavier in Bench press thus not stimulating chest enough.

Just to it.

More Chest Exercises Recommends

Blast your Bench Program by Lee Hayward

Click here to read more about Blast Your Bench Program


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