---
id: incline_dumbbell_flyes
name: Incline Dumbbell Flyes
status: complete
source: free-exercise-db
category: exercise
pattern:
- isolation
equipment:
- dumbbell
difficulty:
  technical_complexity: null
  strength_prerequisite: null
  mobility_prerequisite: null
muscles:
- id: pectoralis_major
  role: primary
- id: deltoid_anterior
  role: secondary
muscle_activation_studies:
  - source_id: schanke_2012
    doi: null
    n: 14
    population: "trained men"
    condition:
      load_pct_1rm: 80
      implement: dumbbell
      elbow_angle_deg: 15
      phase: full_rep
      notes: "Normalized to flat barbell bench press = 100%, NOT true %MVIC. Incline dumbbell fly produced 69% of bench press activation."
    measurements:
      - muscle: pectoralis_major
        mean_pct_mvc: null
        sd: null
  - source_id: tavares_2017
    doi: null
    n: 17
    population: "trained males"
    condition:
      load_pct_1rm: null
      implement: dumbbell
      elbow_angle_deg: 15
      phase: full_rep
      notes: "Relative comparison only; incline produced significantly higher deltoid_anterior (d=1.15) and lower pec_major_sternal (d=1.07) vs. flat. No absolute %MVIC reported."
    measurements:
      - muscle: deltoid_anterior
        mean_pct_mvc: null
        sd: null
      - muscle: pec_major_sternal
        mean_pct_mvc: null
        sd: null

joint_rom_required:
  shoulder_horizontal_adduction_deg: 90
  elbow_flexion_deg: 15
  source: "Reiser 2017"

strength_curve:
  type: descending
  sticking_point: bottom_third
  peak_force_position: bottom
  notes: "Sticking point and peak force occur at the bottom, lengthened position; bench angle 15–30° optimizes clavicular head recruitment"

variations: []
progressions: []
alternatives: []
sources:
- title: "ACE-Sponsored Research: Top 3 Most Effective Chest Exercises"
  author: "Schanke et al."
  year: 2012
  doi: null
  source_id: schanke_2012
  credibility: rct
- title: "Journal of Exercise Physiologyonline — Electromyography of Dumbbell Fly Exercise Using Different Planes and Labile Surfaces"
  author: "Tavares et al."
  year: 2017
  doi: null
  source_id: tavares_2017
  credibility: rct
- title: free-exercise-db
  author: yuhonas (Public Domain)
  credibility: anecdotal
---

# Incline Dumbbell Flyes

## Execution

1. 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.
2. Extend your arms above you with a slight bend at the elbows.
3. 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.
4. 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.
5. 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.
6. Repeat for the recommended amount of repetitions.