Incline Dumbbell Fly

Set the bench to 30~45 degrees and hold the dumbbells facing each other over your chest. Keep your elbows slightly bent and pull your shoulders back to open your upper chest.

Slowly open the dumbbells out to your sides while keeping your elbow angle. Lower only until you feel your upper chest stretch and just before your shoulders begin to lift.

Bring the dumbbells back up as if your upper chest is drawing them inward. Stop just before they touch and check that tension remains in your upper chest.

Feel your upper chest open wide and then draw inward. If it feels like you are lifting with your arms, bend your elbows a little more and try again.

A bench angle that is too high or lowering too deeply can fatigue your shoulders first. Move only through the range where you feel your upper chest stretch.

Inhale as you open and exhale slowly as you bring the dumbbells together. Exhaling as you bring them together can help you drive more force through your chest.

At the top, briefly check that both upper arms are drawing inward instead of touching the dumbbells, then begin the next rep. Prioritize the path and your chest connection over weight.