Select the appropriate dumbbell weight matching your type of training. Lie down on an incline bench and push your feet against the floor. Hold the dumbbells with an overhand grip. As you are lying down, extend your arms above you to bring the dumbbells over your chest. The palms of your hands are facing each other. Elbows are slightly bent.
Start to lower your arms to the side until your wrists and shoulders are at one level, your elbows just underneath your shoulders. Keep your wrists in the same position without rotation throughout. Your elbows remain slightly bent. Contract your chest muscles and go back to the starting position with your arms extended over the chest. Continue lifting the arms (extension) until the dumbbells touch each other. Make sure your back and torso are straight to avoid straining your lumbar lordosis (straining your lower back). Breathe in as you go down and breathe out as you go up.
Do not over overrate your capacity while selecting the appropriate weight. Keep your elbows locked in the correct position. Eliminate sideways motion. Make sure you avoid straining your lower back; both your chest and entire torso must be straight and firm all the way through. Eliminate using your upper trapezius muscles.
It is advised to use a spotter, especially if you are working out with heavier weight. Choose the number of repetitions to match your training type.
This is an alternative to dumbbell flyes stressing the upper chest workout. In fact, incline dumbbell flyes do not really strengthen upper chest so much: the exercise mostly affects parts of deltoid muscle.
The problem with dumbbell flyes is that they always put a huge strain on the complicated and sensitive apparatus - the shoulders joint.
Avoid dumbbell flyes if you are too young, too old, prone to injuries, weak, and even better – avoid them anyway. Try some alternative like cable flyes or butterfly (using a machine). Alternatively try dumbbell press that is quite similar but much safer.
If you still do dumbbell flyes, always keep the arms somewhat bent. Never stretch the arms completely. Never lower the dumbbell bellow the bench level – better yet, stop the movement somewhat above that level.
You may experience a burning sensation around your sternum. This is not muscle soreness, it’s sternum pain – another sign to be careful with this exercise.