Incline Dumbbell Fly
Lay on a bench that is set at a 30 to 60 degree incline. Form a straight line with your arms through your shoulders, maintaining a slight bend in your arms with your palms facing up. Lift the weights up over your upper chest by squeezing your pecs, exhale, then bring the weights down and inhale.
As with other exercises, let’s first focus on what may injure you if dumbbell flys are performed incorrectly. One common way to get hurt is by bringing the weights too far down. You should lower the dumbbells until they are at the same level as your shoulders. You could bring the weights down slightly lower for a better stretch. Maintain a constant bend at your elbows. Fully extending your arms leads to injury. Introducing a greater bend into your elbow transforms the exercise into a dumbbell press. Don’t rush through the reps. Be very deliberate in the movement, controlling the weight in the positive and negative phase of the lift. The dumbbell fly is a great isolation exercise; it doesn’t require heavy weight to be effective. Avoid sacrificing form in favor of heavy weights. Only move up in weight when you are fully comfortable with what you are already doing.