Incline Dumbbell Press Flyes

Technique

How to perform Incline Dumbbell Press Flyes

1. Adjust an incline bench to around 45 degrees.
2. Lie back with a dumbbell in each hand, holding them above your chest with a slight bend at your elbows and your palms angled slightly inward.
3. Plant your feet firmly on the floor and keep your shoulder blades retracted against the bench.
4. This is your starting position.
5. Inhale as you lower the dumbbells in a controlled arc, similar to a flye, but allow for a slightly deeper bend in your elbows akin to a press.
6. This hybrid motion increases the load on your chest as you descend.
7. Once you feel a stretch through your chest, exhale and press the dumbbells back upward and slightly inward, focusing on squeezing through your pecs while maintaining control of the weights.
8. Pause briefly at the top, then repeat for the prescribed repetitions, ensuring consistent form and tension throughout the exercise.

GymDaze demonstration

Watch Incline Dumbbell Press Flyes

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Clavicular Head, Pectoralis Major Sternocostal Head.