10 Best Incline Dumbbell Flyes Alternatives for Upper Chest Development

Incline Dumbbell Flyes are done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell Decline Fly, Bodyweight Flyes and the Dumbbell Fly On Exercise Ball. Six harder versions, among them the Dumbbell Fly and the Dumbbell Decline Twist Fly, are listed below as progressions rather than swaps.

Incline Dumbbell Flyes

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Incline Dumbbell Flyes

The steps for Incline Dumbbell Flyes themselves, so you can judge how close each substitute below really is.

Pectorals, with shoulders · Dumbbell · Beginner · Isolation

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

The 10 Best Incline Dumbbell Flyes Alternatives

10 substitutes, ranked by how closely each one matches Incline Dumbbell Flyes on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Decline FlyPlay demonstration

    1. Dumbbell Decline Fly

    99% match

    Pectorals · Beginner · Isolation

    It uses the same equipment and still works the pectorals.

    • Dumbbell
    How to perform it
    1. Lie on a decline bench with your feet secured and your head lower than your hips.
    2. Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
    3. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
    4. Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as Incline Dumbbell Flyes
    • Primary muscle: pectorals, the same as Incline Dumbbell Flyes
    • Equipment: free weights, the same as Incline Dumbbell Flyes
    • Body position: lying on your back, the same as Incline Dumbbell Flyes
  2. Dumbbell FlyPlay demonstration

    Progression

    2. Dumbbell Fly

    99% match

    Pectorals · Intermediate · Isolation

    Pick this when you want a harder version that still works the pectorals.

    • Dumbbell
    How to perform it
    1. Lie flat on a bench with a dumbbell in each hand, palms facing each other.
    2. Extend your arms straight up over your chest, with a slight bend in your elbows.
    3. Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
    4. Pause for a moment, then reverse the movement and bring the dumbbells back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as Incline Dumbbell Flyes
    • Primary muscle: pectorals, the same as Incline Dumbbell Flyes
    • Equipment: free weights, the same as Incline Dumbbell Flyes
    • Body position: lying on your back, the same as Incline Dumbbell Flyes
  6. Bodyweight Flyes

    6. Bodyweight Flyes

    98% match

    Pectorals · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the pectorals.

    • Ez-barbell
    How to perform it
    1. Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
    2. Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
    3. Place your hands on the bars. This will be your starting position.
    4. Using a slow and controlled motion, move your hands away from the midline of your body, rolling the bars apart. Inhale during this portion of the motion.
    5. After moving the bars as far apart as you can, return to the starting position by pulling them back together. Exhale as you perform this movement.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as Incline Dumbbell Flyes
    • Primary muscle: pectorals, the same as Incline Dumbbell Flyes
    • Equipment: free weights, the same as Incline Dumbbell Flyes
    • Body position: lying on your back, the same as Incline Dumbbell Flyes
    • Balance: easier to stay steady on than Incline Dumbbell Flyes
  7. Dumbbell Fly On Exercise BallPlay demonstration

    7. Dumbbell Fly On Exercise Ball

    97% match

    Pectorals · Intermediate · Isolation

    A good swap when you have a stability ball to work with, and it still works the pectorals.

    • Stability-ball
    How to perform it
    1. Sit on an exercise ball and hold a dumbbell in each hand.
    2. Walk your feet forward and roll your body down until your head, neck, and upper back are supported by the ball.
    3. Extend your arms straight up above your chest, palms facing each other.
    4. Bend your elbows slightly and lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
    5. Pause for a moment, then reverse the movement and squeeze your chest muscles as you bring the dumbbells back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as Incline Dumbbell Flyes
    • Primary muscle: pectorals, the same as Incline Dumbbell Flyes
    • Body position: lying on your back, the same as Incline Dumbbell Flyes
    • Balance: harder to stay steady on than Incline Dumbbell Flyes

Incline Dumbbell Flyes FAQ

What muscles does Incline Dumbbell Flyes work?

Incline dumbbell flyes primarily target the clavicular (upper) fibers of the pectoralis major, with assistance from the anterior deltoid and serratus anterior for scapular control. The movement emphasizes horizontal adduction; keep a slight elbow bend to focus load on the pecs rather than the shoulder joint.

Can I build muscle without doing Incline Dumbbell Flyes?

Yes, you can build upper-chest muscle using presses, cable flyes, and progressive overload. Prioritize movements that allow progressive load or consistent tension, use controlled eccentrics and 6–12 rep ranges, and cue a deliberate chest squeeze at peak contraction to maximize hypertrophy.

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