1. Set up: Adjust the incline bench to an angle of 30-45 degrees.
2. Grab the dumbbells: Select a comfortable grip.
3. Position yourself: Lie face down on the bench with your feet flat on the floor for stability.
4. Starting position: Hold the dumbbells directly below your shoulders with arms slightly bent.
5. Perform the fly: Raise the dumbbells to the sides, squeeze your shoulder blades at the top, then return to start.
6. Movement Control: Maintain control, avoid momentum.
7. Contraction and Return: Peak contraction followed by a careful return to the starting position.
8. Repetitions and Sets: Perform the required repetitions and sets.
Tips: Keep your head and spine neutral. Use rear delts primarily, start with lighter weights.
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