Breathing
Exhale through the effort and inhale during the controlled return. Keep breathing steadily rather than holding your breath unintentionally.
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The Incline Dumbbell Flyes primarily works the chest, with the shoulders supporting the movement. It is a strength movement performed with dumbbell.
1 / 2How to
Movement instructions
Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
Extend your arms above you with a slight bend at the elbows.
Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
Repeat for the recommended amount of repetitions.
Technique guidance
Exhale through the effort and inhale during the controlled return. Keep breathing steadily rather than holding your breath unintentionally.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same dumbbell setup, range of motion and recording method when comparing Incline Dumbbell Flyes sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Chest is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the chest using something else.
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