This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.
The incline dumbbell fly works your upper and inner chest muscles in particular.
Set a bench at an approximately 20- to 25-degree angle. Lie back on the bench with your feet on the floor and dumbbells held in each hand above you, with your elbows slightly bent and your palms facing inward with an easy open-hand grip. Keep your shoulders retracted and your chest up high (see Photo 1).
- From the starting position with the dumbbells held up, open your chest and, keeping your arms held in the same position with elbows slightly bent, lower the dumbbells down into a fly. Go deep but not too deep—do not allow the dumbbells to go below the level of your back or you'll risk shoulder injury (see Photo 2).
- When you have reached the bottom of the fly motion, reverse and bring the dumbbells back up together to the starting position. Make your chest do the pushing; don't let your shoulders kick in. Do not allow the dumbbells to touch—stop when the dumbbells are about shoulder-width apart, then reverse and lower the dumbbells into your next fly (see Photo 3).