Incline Dumbbell Flyes - With A Twist

What it is

This incline dumbbell fly variation is designed to isolate and strengthen your pectoral muscles, specifically targeting the upper chest. The unique wrist rotation at the top of the movement enhances muscle contraction and range of motion. You will also engage your shoulders as secondary stabilizers.

Technique tips

• Set your incline bench to a maximum of 30 degrees for optimal chest activation.
• Maintain a slight, fixed bend in your elbows throughout the entire movement.
• Initiate each repetition with palms facing you, pinky fingers nearly touching.
• Breathe in as you slowly lower the dumbbells with controlled wrist rotation.
• Focus on moving only at your shoulders and wrists, not your elbows.
• Exhale as you bring the dumbbells back to the starting position.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.