Incline Dumbbell Chest Fly

Learn how to do Incline Dumbbell Chest Fly with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Chest ShouldersBiceps Dumbbells

Incline Dumbbell Chest Fly is a Dumbbells exercise that primarily targets the Chest, with secondary activation of the Shoulders, Biceps. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Incline Dumbbell Chest Fly

How to perform this exercise correctly

1 - Lie on an incline bench with a dumbbell in each hand.

2 - Your arms should be spread out and semi-extended (elbows slightly bent).

Nice, you're in the starting position

3 - Now, bring the dumbbells together toward the center of your chest until they're face to face without touching.

During the movement, keep your elbows bent and arms semi-extended.

4 - After a very short pause, return to the starting position.

Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleChestSecondary muscleShouldersSecondary muscleBiceps
EquipmentDumbbells

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Incline Dumbbell Chest Fly

Type
Dumbbells exercise
Primary muscle
Chest
Secondary muscles
Shoulders, Biceps
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

More Chest Exercises

Alternating Incline Dumbbell Press
MET 4.5

Alternating Incline Dumbbell Press

  • Dumbbells
Barbell Bench Press
MET 5

Barbell Bench Press

  • Olympic Barbell
  • Bench
Bench Press Machine
MET 4.5

Bench Press Machine

  • Machine
Cable Chest Fly
MET 3.5

Cable Chest Fly

  • Cable

FAQ: Incline Dumbbell Chest Fly

What muscles does Incline Dumbbell Chest Fly work?

Incline Dumbbell Chest Fly primarily targets the Chest, with secondary engagement of the Shoulders, Biceps.

How do you do Incline Dumbbell Chest Fly correctly?

How to perform this exercise correctly 1 - Lie on an incline bench with a dumbbell in each hand. 2 - Your arms should be spread out and semi-extended

Is Incline Dumbbell Chest Fly good for beginners?

Incline Dumbbell Chest Fly has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Incline Dumbbell Chest Fly?

Incline Dumbbell Chest Fly requires: Dumbbells.

What are the benefits of Incline Dumbbell Chest Fly?

Incline Dumbbell Chest Fly strengthens the Chest, engages the Shoulders and Biceps, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Incline Dumbbell Chest Fly?

Similar exercises to Incline Dumbbell Chest Fly include Barbell Bench Press, Bench Press Machine, Close Grip Barbell Bench Press, Close Grip Push-Ups. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Incline Dumbbell Chest Fly better than Barbell Bench Press?

Both Incline Dumbbell Chest Fly and Barbell Bench Press target the Chest. Incline Dumbbell Chest Fly uses Dumbbells, while Barbell Bench Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Bench Press
MET 5

Barbell Bench Press

  • Olympic Barbell
  • Bench
Bench Press Machine
MET 4.5

Bench Press Machine

  • Machine
Close Grip Barbell Bench Press
MET 4.5

Close Grip Barbell Bench Press

  • Olympic Barbell
  • Bench
Close Grip Push-Ups
MET 5

Close Grip Push-Ups

  • No equipment
Decline Bench Press
MET 5

Decline Bench Press

  • Olympic Barbell

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