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Incline Dumbbell Flyes - With A Twist

Performed on an incline bench to bias the upper portion of the muscle, this variation primarily targets your Chest, with support from Shoulders. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Compound · Push

Primary muscles: Chest Secondary muscles: Shoulders

How to perform Incline Dumbbell Flyes - With A Twist

  1. Step 1. Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
  2. Step 2. Extend your arms above you with a slight bend at the elbows.
  3. Step 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. Step 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. Step 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. Step 6. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the purpose of adding a twist to the incline dumbbell flye?

The twist increases peak contraction of the upper pectoral fibers by moving the humerus through a greater range of adduction. Rotating the palms to face the face at the top of the movement maximizes chest tension.

Which muscle groups are primarily targeted during this exercise?

This movement specifically targets the clavicular head of the pectoralis major, commonly known as the upper chest. The incline angle shifts the load away from the lower chest and onto the upper fibers.

What is a common mistake to avoid during the descent phase?

Allowing the elbows to drop too far below the shoulders can place excessive strain on the anterior deltoid and glenohumeral joint. Maintain a slight bend in the elbows and stop when you feel a moderate stretch in the chest.

How should a beginner approach this movement for the first time?

Beginners should start with standard incline flyes to master the arc motion before adding the rotational twist. Use light weights to ensure the shoulder stabilizers can manage the increased range of motion.

What are the recommended sets and reps for chest hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions using a controlled tempo. This isolation exercise is most effective when used as a finisher after heavy compound pressing movements.

Sample sets & reps for Incline Dumbbell Flyes - With A Twist

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell
  • Behind Head Chest Stretch — stretch

See all Chest exercises →

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