Incline Chest Flys


Incline Chest Flys

Isolate your Chest Muscles with this Dumbbell Fly Variation done on an Incline Bench

Welcome to our Chest Flys Exercise Instruction Guide!

On this page you’ll learn how to do this chest exercise using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Weight Training Exercises so you can immediately add to your Weight Training Programs and next Chest Workout.

Have you seen our Best Chest Exercises list yet? See if this dumbbell fly variation made the cut!

Exercise Summary

Exercise Name: Chest Flys
Main Muscle: Chest
Secondary Muscle(s): N/A
Exercise Type: Isolation, Push
Equipment Required: Dumbbell, Incline Bench

Exercise Description and Instruction:

Incline Chest Flys are a variation of Dumbbell Flys, done on an incline bench. These weight training exercises work your chest in a different motion than bench press exercise variations, like the Dumbbell Bench Press. Bench press exercise variations should be the bulk of your chest workouts, but Dumbbell Fly variations and Dumbbell Pullover variations are good weight training exercises to sprinkle in.

Make sure you view our Chest Exercises page for a complete list of chest fly variations that isolate your chest. Here are some of our most popular:

  • Dumbbell Flys
  • One Arm Dumbbell Fly
  • Decline Dumbbell Flyes
  • Cable Chest Flys

You’ll benefit from switching up your workout routines and hitting your chest from different angles and movements.

To Perform This Exercise:

  1. Lie on an incline bench set to a 45 degree angle with your arms out to your sides, your elbows pointing down, and your palms facing up. Hold the dumbbells at about shoulder height.
  2. Exhale and focus on using your chest to raise the dumbbells in a wide arc above the middle of your chest until they are directly above you and facing each other.
  3. Inhale and slowly lower the weight along the same path back to starting position.
  4. Repeat for the desired number of repetitions.


  1. Picture yourself hugging a wide tree.
  2. Your arms should remain stationary throughout the exercise. The movement should only occur at the shoulder joint.
  3. Concentrate on squeezing your chest muscles as you lower and raise the weight.
  4. Keep your shoulders and back on the bench at all times throughout the exercise.

Now that you’ve seen the Chest Flys, which isolate your pectorals, check out all of our different Chest Exercises.

  • Best Chest Exercises
  • Weight Training Exercises Main Page
  • Chest Workout List
  • “Big Pecs” – A How to Article
  • Dumbbell Exercises
  • Fat Loss Workouts and Fat Burning Exercises
  • Muscle Building Workouts and Strength Training Exercises

  • You’ve seen the Chest Exercises. Now access the Workout Routines.
    Start at our Home Page.

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