Description
A weight exercise that targets the chest muscles by doing flyes with a twist in an incline position.
How to Do Dumbbell Incline Twisted Flyes
- 1Setup
Set an adjustable bench to an incline of 30-45 degrees, then lie back with your feet flat on the floor for stability.
- 2Setup
Hold a dumbbell in each hand with a neutral grip (palms facing each other), extending your arms directly above your chest with a slight, locked bend in your elbows.
- 3
Inhale as you slowly lower the dumbbells out to your sides in a wide, controlled arc until you feel a deep stretch across your chest.
- 4
Exhale and contract your chest muscles to bring the dumbbells back up in the same arc. As they approach the top, twist your wrists so your palms face forward and your pinky fingers are close together.
- 5
Squeeze your upper chest forcefully at the peak of the contraction, focusing on bringing your biceps together above your chest.
- 6
Slowly reverse the wrist twist and begin lowering the dumbbells again for the next repetition, maintaining control throughout the movement.
Tips
- Initiate the movement by imagining you are hugging a large tree, using your chest muscles to bring your arms together rather than just pushing with your arms.
- Maintain the slight bend in your elbows throughout the entire exercise to protect your elbow joints and keep tension on the chest muscles.
- The twist is key for maximizing upper chest activation; ensure your pinky fingers are the closest points at the top of the movement.
- Control the eccentric (lowering) phase for 2-3 seconds to maximize time under tension and enhance muscle growth.
Common Mistakes
- ×Using excessive weight often leads to bending the elbows too much, which turns the flye into a press; reduce the weight to maintain the strict arc motion.
- ×Failing to fully perform the wrist twist at the top diminishes the peak contraction in the upper chest, so actively rotate your wrists until your palms face forward.
- ×Arching the lower back off the bench can shift tension away from the chest and strain the spine, so keep your lower back pressed firmly into the bench or maintain a neutral spine.
Variations
Dumbbell Low Fly
Target your upper chest with the Dumbbell Low Fly. This exercise effectively isolates the clavicular head of the pectoralis major for a sculpted physique
Dumbbell Incline One Arm Fly
Isolate your upper chest with the Dumbbell Incline One Arm Fly. This targeted exercise builds definition and strength in the pectoralis major clavicular
Dumbbell Incline Fly on Exercise Ball
Perform dumbbell incline flies on an exercise ball to effectively target your upper chest.
Dumbbell Incline Fly
Sculpt your upper chest with the Dumbbell Incline Fly. This isolation exercise effectively targets the pectoralis major clavicular head for defined pecs.
Related Exercises
Hyght Dumbbell Fly
Target your upper chest with the Hyght Dumbbell Fly. Perform this isolation exercise on a flat bench, using a wide arcing motion to sculpt and strengthen
Dumbbell Fly (knees at 90 degrees)
Sculpt your chest with the dumbbell fly, performed lying on your back with knees bent.
Dumbbell Fly on Exercise Ball
Enhance chest strength and stability with the Dumbbell Fly on Exercise Ball. This effective isolation exercise targets your pectorals, improving muscle
Dumbbell Floor Fly
Target your chest with the dumbbell floor fly! Lying on the floor, bring dumbbells together over your chest for a deep pectoral stretch and contraction.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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