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 Isometric Chest Squeeze, Isometric Wipers and the Chest Dip (On Dip-pull-up Cage).

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Incline Dumbbell Flyes

Incline Dumbbell Flyes
Primary muscle
Pectorals
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation

Secondary muscles: Shoulders

How to perform Incline Dumbbell Flyes
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Isometric Chest SqueezePlay demonstration

    1. Isometric Chest Squeeze

    71% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground, with your palms facing each other.
    3. Squeeze your chest muscles together as hard as you can, while keeping your arms straight.
    4. Hold this position for a few seconds, focusing on contracting your chest muscles.
    5. Release the squeeze and relax your chest muscles.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as Incline Dumbbell Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: easier to stay steady on than Incline Dumbbell Flyes
  2. Isometric WipersPlay demonstration

    2. Isometric Wipers

    66% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying flat on your back on a mat or bench.
    2. Extend your arms straight out to the sides, perpendicular to your body.
    3. Engage your core and lift both legs off the ground, keeping them together and straight.
    4. Slowly lower your legs to one side, aiming to touch the ground with your feet while maintaining control.
    5. Pause for a moment, then use your core to lift your legs back to the starting position.
    6. Repeat the movement, this time lowering your legs to the opposite side.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as Incline Dumbbell Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  3. Chest Dip (On Dip-pull-up Cage)Play demonstration

    3. Chest Dip (On Dip-pull-up Cage)

    65% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the dip bars to a height that allows you to comfortably grip them.
    2. Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart.
    3. Jump up and straighten your arms, supporting your body weight on the bars.
    4. Bend your knees and cross your ankles behind you.
    5. Lower your body by bending your elbows, keeping your chest up and your shoulders down.
    6. Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest.
    7. Push through your palms and extend your elbows to raise your body back up to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as Incline Dumbbell Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
  4. Korean DipsPlay demonstration

    4. Korean Dips

    63% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your arms extended and supporting your body weight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as Incline Dumbbell Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: harder to stay steady on than Incline Dumbbell Flyes
  5. Push-up On Lower ArmsPlay demonstration

    5. Push-up On Lower Arms

    63% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start in a plank position with your forearms on the ground and elbows directly below your shoulders.
    2. Engage your core and keep your body in a straight line from head to toe.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as Incline Dumbbell Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  6. Modified Hindu Push-upPlay demonstration

    6. Modified Hindu Push-up

    62% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as Incline Dumbbell Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  7. Push-ups With Feet Elevated

    7. Push-ups With Feet Elevated

    62% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
    2. Place your toes on top of a flat bench. This will allow your body to be elevated. Note: The higher the elevation of the flat bench, the higher the resistance of the exercise is.
    3. Lower yourself until your chest almost touches the floor as you inhale.
    4. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
    5. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as Incline Dumbbell Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  8. Superman Push-upPlay demonstration

    8. Superman Push-up

    62% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
    3. As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
    4. Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
    5. Repeat the movement, this time lifting your left arm and right leg.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as Incline Dumbbell Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  9. Push-upPlay demonstration

    9. Push-up

    62% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
    3. Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as Incline Dumbbell Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  10. Push-up PlusPlay demonstration

    10. Push-up Plus

    62% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up.
    4. At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling.
    5. Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as Incline Dumbbell Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back

Why You Might Need an Incline Dumbbell Flyes Alternative

You might swap incline dumbbell flyes because of shoulder pain, lack of an adjustable bench, or a desire for more load progression. Cables and machines maintain constant tension, reducing end-range stress on the glenohumeral joint, while presses let you overload the pecs through heavier weights. If impingement limits horizontal abduction, choose a decline angle or pressing variation and keep elbows slightly tucked. For travel or bodyweight days, feet-elevated push-ups replicate the incline vector and still recruit the clavicular head of the pectoralis major. Each substitute changes scapular mechanics and tension curves, so pick one that preserves upper-pec activation without aggravating symptoms.

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.

What is the best bodyweight alternative to Incline Dumbbell Flyes?

Feet-elevated push-ups are the best bodyweight substitute to emphasize the upper chest. Place feet 12–18 inches on a raised surface, maintain a rigid torso, and lower until you feel a stretch in the upper pecs, then press with a focused chest contraction.

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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