Incline Dumbbell Flyes - With A Twist

Chest

Incline Dumbbell Flyes - With A Twist

Incline Dumbbell Flyes - With A Twist (Start)

Incline Dumbbell Flyes - With A Twist (End)

LevelBeginner EquipmentDumbbell MechanicCompound ForcePush

An incline fly variation where you rotate the dumbbells during the lift so your palms turn inward, adding a stronger squeeze at the top.

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 an incline bench to about 30 degrees and lie back holding the dumbbells above your chest.
2Start with your palms facing each other and elbows slightly bent.
3Pin your shoulder blades to the bench.

How to perform

1Lower the dumbbells out to the sides in a wide arc, keeping your palms facing up and in.
2Feel the stretch across your chest, then lift the weights along the same arc.
3As you near the top, rotate your wrists so your pinkies turn toward each other.
4Squeeze your chest for a moment, rotate back, and repeat.