10 Best Incline Dumbbell Flyes - With A Twist Alternatives for Home and Gym
If you need a substitute for Incline Dumbbell Flyes - With A Twist, pick movements that preserve horizontal adduction and upper-pec loading. Top options include incline dumbbell press, cable incline flyes, decline push-ups, single-arm floor flyes, and plate squeeze presses. Cue: maintain a 10–15° elbow bend and squeeze the clavicular head at peak contraction.
Original Exercise: Incline Dumbbell Flyes - With A Twist
How to Perform Incline Dumbbell Flyes - With A Twist
- 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.
- Extend your arms above you with a slight bend at the elbows.
- 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.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best Incline Dumbbell Flyes - With A Twist Alternatives
1. Dumbbell Decline Twist Fly
99.9% MatchHow to perform this exercise
- Lie down on a decline bench with your head lower than your hips.
- Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest.
- Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement.
- Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.
2. Dumbbell Fly
99.4% MatchHow to perform this exercise
- Lie flat on a bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight up over your chest, with a slight bend in your elbows.
- 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.
- Pause for a moment, then reverse the movement and bring the dumbbells back up to the starting position.
- Repeat for the desired number of repetitions.
3. Dumbbell Decline Fly
99.4% MatchHow to perform this exercise
- Lie on a decline bench with your feet secured and your head lower than your hips.
- Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
- Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
4. Bodyweight Flyes
97.9% MatchHow to perform this exercise
- Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
- Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
- Place your hands on the bars. This will be your starting position.
- 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.
- 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.
5. Dumbbell Incline Fly On Exercise Ball
97.3% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Sit on an exercise ball and roll forward until your upper back is resting on the incline bench.
- Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
- Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position.
6. Dumbbell Fly On Exercise Ball
97.3% MatchHow to perform this exercise
- Sit on an exercise ball and hold a dumbbell in each hand.
- Walk your feet forward and roll your body down until your head, neck, and upper back are supported by the ball.
- Extend your arms straight up above your chest, palms facing each other.
- Bend your elbows slightly and lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
- Pause for a moment, then reverse the movement and squeeze your chest muscles as you bring the dumbbells back to the starting position.
7. Dumbbell One Leg Fly On Exercise Ball
96% MatchHow to perform this exercise
- Sit on an exercise ball with a dumbbell in each hand, palms facing each other.
- Place one foot on the ground and extend the other leg straight out in front of you.
- Lean forward slightly and bring your arms out to the sides, keeping a slight bend in your elbows.
- Slowly lower the dumbbells down and out to the sides, feeling a stretch in your chest.
- Pause for a moment at the bottom, then squeeze your chest muscles to bring the dumbbells back up to the starting position.
8. Decline Dumbbell Flyes
94.7% MatchHow to perform this exercise
- Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
- Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
- Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
9. Dumbbell Pullover On Exercise Ball
93.7% MatchHow to perform this exercise
- Sit on an exercise ball and hold a dumbbell with both hands above your chest, arms extended.
- Slowly lower the dumbbell behind your head while keeping your arms straight.
- Pause for a moment, then raise the dumbbell back to the starting position.
- Repeat for the desired number of repetitions.
10. Dumbbell Incline Twisted Flyes
93.4% MatchHow to perform this exercise
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing each other.
- Lie back on the bench and press the dumbbells up to the starting position, directly above your chest, with your arms extended.
- Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- As you lower the dumbbells, rotate your wrists so that your palms face forward at the bottom of the movement.
- Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles together at the top.
Why You Might Need a Incline Dumbbell Flyes - With A Twist Alternative
You may swap this variation for shoulder pain, limited equipment, or to break a plateau. The twisting fly adds external rotation and end-range shoulder stress; substitutes let you load the clavicular fibers without forcing that rotation. Choose exercises that keep scapular stability and horizontal adduction—cue a slight elbow bend and avoid shoulder extension past neutral—to reduce impingement while preserving pec activation and time under tension.
How to Choose the Right Substitute
Match the substitute to your goal: for strength and load use incline dumbbell press (drive elbows out ~30° and pause at the top); for constant tension choose cable incline flyes (keep hands moving on an arc). Consider range of motion, shoulder health, equipment, and ability to progressive overload. If you lack an incline bench, use feet-elevated push-ups and focus on a controlled eccentric to target upper-pectoral fibers.
Frequently Asked Questions
What muscles does Incline Dumbbell Flyes - With A Twist work?
It primarily targets the clavicular head of the pectoralis major, with secondary involvement from the anterior deltoid and serratus for scapular control. Biomechanically it emphasizes horizontal adduction; cue a small elbow bend and consciously adduct the humerus to maximize pec tension.
What is the best bodyweight alternative to Incline Dumbbell Flyes - With A Twist?
A feet-elevated (decline) push-up biases the upper chest without external rotation. Set your feet on a bench 12–18 inches high, hands slightly wider than shoulder width, lower with elbows ~30° out and press while contracting the clavicular fibers.
Can I build muscle without doing Incline Dumbbell Flyes - With A Twist?
Yes. You can stimulate the same upper-pec fibers with presses, cables, or bodyweight progressions as long as you apply progressive overload and sufficient volume. Track load, reps, or tempo and cue full horizontal adduction with controlled eccentrics to maximize hypertrophy.
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