Incline Dumbbell Twist Fly

What’s the Incline Dumbbell Twist Fly All About? Ever blended the traditional “Incline Dumbbell Flyes” with a touch of “Dumbbell Twisting Incline Bench Press?” No? Well, the Incline Dumbbell Twist Fly is a beautiful fusion of these two. It enhances your upper chest definition and gets those muscles firing up! Plus, by adding a twist, it also engages the stabilizing muscles. Neat, right?

The Step-By-Step Guide to Master the Move For our budding fitness warriors, here’s the breakdown:

  1. Setup Your Incline Bench: Position your bench at a 45-degree incline. Remember, this ain’t a regular bench press, the incline is crucial!
  2. Grab Those Dumbbells: Opt for a weight that challenges you, but remember, form over weight!
  3. Starting Position: Sit down, dumbbells in hand, and lay back. Extend your arms above your chest with a slight bend in your elbows.
  4. Initiate the Fly: As you would in a traditional incline fly, lower the weights in a wide arc until they’re level with your shoulders.
  5. Add The Twist: Here comes the fun part! As you’re bringing the dumbbells back to the starting position, twist your wrists so your palms face each other.
  6. Reach the Top: Once your dumbbells are back in the starting position, give your pecs a good squeeze. Feel the burn!

Golden Tips to Perfect Your Form

  1. Stay Controlled: The twist should be smooth, not jerky.
  2. Keep it Tight: Engage your core throughout. No slacking!
  3. Mind Your Elbows: A slight bend is all you need. Overextending might strain them.
  4. Focus on Form, Not Weight: It’s more beneficial to perform the move correctly with lighter weights than to struggle with heavier ones.
  5. Breathing is Key: Inhale as you lower the dumbbells, exhale as you bring them up and twist.


  1. Q: Can I do the Incline Dumbbell Twist Fly without an incline bench?
    A: Technically yes, but the incline targets the upper pecs. Without it, you won’t get the same focus on that area.
  2. Q: How different is the Incline Dumbbell Twist Fly from the standard Incline Dumbbell Flyes?
    A: The twist! It engages more stabilizing muscles and adds variation.
  3. Q: Is the Incline Dumbbell Twist Fly suitable for beginners?
    A: Absolutely! Just ensure you prioritize form and start with lighter weights.
  4. Q: Can I incorporate the Incline Dumbbell Twist Fly into my regular chest day routine?
    A: Yes, it’s a fantastic addition to vary your routine and challenge your muscles.
  5. Q: How many sets and reps should I aim for?
    A: For starters, aim for 3 sets of 8-12 reps, and adjust as you progress.
  6. Q: Is the “Dumbbell Twisting Incline Bench Press” the same as this exercise?
    A: They’re related but not identical. The bench press version focuses more on pressing than flying.
  7. Q: I feel a strain in my shoulders. What am I doing wrong?
    A: Ensure your elbows aren’t dropping too low. Maintain a slight bend to avoid overextension.
  8. Q: Can I pair this exercise with push-ups for a comprehensive chest workout?
    A: Definitely! That’s a great way to further engage your chest muscles.
  9. Q: How often should I incorporate the Incline Dumbbell Twist Fly into my workout?
    A: 1-2 times a week should suffice, giving ample rest time for muscle recovery.
  10. Q: Are there any variations of this exercise for advanced trainers?
    A: Yes! Try incorporating resistance bands or altering the angle of incline for an added challenge.

There you have it! The comprehensive guide on the Incline Dumbbell Twist Fly. At AH7, we’re all about ensuring you get the best out of your workouts. Remember, consistency is the key, and with the right exercises, you’re on your way to those dream gains. Keep pushing, keep twisting, and most importantly, keep flying high! 💪🔥🚀

Leave a Reply

Your email address will not be published. Required fields are marked *