Decline Dumbbell Chest Flye with Wrist Rotation

Differentiation: Mechanics

This variation of Decline Chest Flyes is unique from other Decline Chest Flye exercises. Here is how: you rotate your hands 90 degrees as you lift the dumbbells. This movement deeply engages the center of your chest | as well as your outer pectorals.

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) While holding a dumbbell in each hand, 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 dumbbells down with you.

9) Bring your arms and dumbbells down to until they are almost parallel with the floor with your elbows slightly bent - and your palms facing each other.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you flex your pecs as you arc both dumbbells upwards and inwards.

3) ...until the dumbbells almost meet.

4) As you reach the top of the movement, twist your wrists so that your palms face your head.

5) Squeeze your pecs and hold for a count of two seconds

6) Then, inhale while you allow your arms to return back to the starting position using a slow and controlled movement

7) ...until you feel your chest muscles stretch.

8) Repeat reps for a full set.

9) 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.

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Tip

Alternatively, if you have a partner, he can hand the dumbbells to you - after you lie down.

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