1- Sit on an incline bench between 45 to 60 degrees, holding the dumbbells and resting them on your thighs.
2- Lift the dumbbells so that they are directly above your chest, arm almost extended completely, palms facing each other.
3- Inhale and lower the dumbbells outward and horizontally, while bending the elbows slightly as weighs go down, and directing palms to the front.
4- Bring the dumbbells back up to the starting position, exhale at the end of the movement and repeat.
Tips and Advices:
1- Avoid excessive lowering of the dumbbells to the sides to avoid injury.
2- The more the dumbbells descend the more the pectoralis muscles stretches.
3- The more inclined the bench is, the higher the focus on upper part of the chest muscle and the shoulders.
1- Cable Standing Fly