Decline Dumbbell Chest Flye
Differentiation: Mechanics
This variation of Decline Chest Flyes is unique from other Decline Chest Flye exercises. Here is how: you use dumbbells. Using dumbbells ensures each pectoral lifts the same amount of weight. Using equal weight increases the symmetry in your chest muscles.
Starting Position
To get into starting position, do this...
1) Locate a movable decline bench.
2) Set the decline bench to a 30-degree angle.
3) Obtain two dumbbells.
4) Bring the dumbbells with you as you sit on the top edge of the decline bench...
5) ...with your lower legs folded over the high end.
6) Secure your feet under the foot brace.
7) Rest the dumbbells on your thighs until ready to lay back on the bench.
8) Lie back onto the bench, bringing the dumbbell down with you.
9) Bring your arms and dumbbells down until they are almost parallel with the floor with your elbows slightly bent - with your palms facing inward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you raise the dumbbells straight up over your chest using an arc motion, keeping your elbows slightly bent.
3) ...until the dumbbells almost touch.
4) Keeping your elbows bent, inhale as you bring your arms outward using an arc motion.
5) ...until you feel your chest muscles stretch.
6) Once you feel your chest muscles stretch, hold this position for a count of one second.
7) Repeat reps for a full set.
8) When your set is complete, lower each dumbbell to your thigh and then to the floor.
Proper Form
Pay special attention to following proper form by...
Keep your arms slightly bent at the elbows and maintain this same angle during the movement.
Be sure to maintain control of the dumbbells. Do not allow the dumbbells to tilt forward or backwards. Keep your arms perpendicular to the floor.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Tip
Alternatively, if you have a partner, he can hand the dumbbells to you - after you lie down.