Incline Dumbbell Flyes

Chest

Incline Dumbbell Flyes

LevelBeginner EquipmentDumbbell MechanicCompound ForcePush

A dumbbell fly on an inclined bench that stretches and works the upper chest through a wide arc.

Strength

Primary musclesChest

Secondary musclesShoulders

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked9 %

Effort during a set6.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set a bench to about 30 degrees and recline with a dumbbell in each hand.
2Hold the weights above your chest, palms toward each other, elbows softly bent.
3Draw your shoulder blades together on the pad and keep your feet planted.

How to perform

1Open your arms outward and downward in a broad arc until your chest feels stretched.
2Hold the same elbow angle all the way through.
3Bring the weights back along that arc until they meet above your upper chest.
4Squeeze briefly and repeat.