Things You'll Need:
- Dumbbells
- Incline bench (or adjustable bench)
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Step 1
Set the bench to the correct angle for dumbbell flies. To maximize the use of equipment, most gyms provide benches that are adjustable, so people can perform flat, incline and even decline exercises. Set the bench so that the incline is about 45 degrees. This is halfway between straight up and laying flat.
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Step 2
Select the correct sized dumbbells for the incline exercise. If you are just starting out, start with 10 lbs. and increase your dumbbell weight by 2 1/2 lbs. to 5 lbs. until you find a weight with which you are comfortable. Remember that whatever you lift with one side, you have to lift with the other, so using 10 lb. weights are really like using 20 lbs. Also, your goal will be to perform 3 sets of 12 repetitions. Find the weight that will allow you to accomplish this goal, but still challenge you in the process.
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Step 3
Sit on the edge of the bench with your dumbbells on your knees. Find your balance and center of gravity first before laying back on the angle.
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Step 4
Lie back against the bench while simultaneously allowing each dumbbell to move to the side of your body. Keep your elbows slightly bent and your arms extended to the side. This is your starting position.
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Step 5
Bring the dumbbells slowly together over your chest. Do not touch them together, but merely bring them as close as possible, before again separating them and returning them to the starting position. This is one repetition.
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Step 6
Repeat this for 3 sets of 12 repetitions. Many people will work a back exercise in between each repetition to give the chest a moment to recuperate between sets.
