How to do a dumbbell incline fly

Setup:

1. Bench Angle: Set an incline bench to a 30-45 degree angle.
2. Position: Lie back on the bench, holding a dumbbell in each hand. Press the dumbbells up so they are directly over your chest.
3. Grip: Your palms should be facing each other, and there should be a slight bend in your elbows.

The Movement:

1. Lower: Inhale and slowly lower the dumbbells out to your sides in a wide arc. Maintain the slight bend in your elbows throughout.
2. Stretch: Lower the weights until you feel a good stretch across your chest. Your hands should be about level with your chest.
3. Raise: Exhale and reverse the motion, bringing the dumbbells back up in the same wide arc. Imagine you are hugging a large tree.
4. Squeeze: Squeeze your chest muscles at the top of the movement, but don't let the dumbbells touch.

Tips:

• This is an isolation exercise, so use a lighter weight than you would for pressing.
• The key is to maintain the arc and the slight bend in your elbows. Don't turn it into a press.
• Keep your shoulders back and down on the bench.