Decline dumbbell flyes
Performing the traditional dumbbell fly on a decline bench, the decline dumbbell fly is an exercise which isolates the chest muscles, and offers an additional plan of motion to target the chest fibres from.
With a likeable range and plane of motion as the standing cable fly, the decline dumbbell fly does have the disadvantage which many dumbbell pressing exercises share. The resistance supplied from the dumbbells is ever decreasing the further you advance up the arc of motion, due to the gravitational pull of the dumbbells being opposed by the arms at the upper sector of the exercise and not the chest fibres. This can be resolves be performing the exercise using a cable, so there is a continual supply of resistance throughout the movement.
Performing decline dumbbell flyes
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- Find dumbbells that are of a suitable weight for you to execute the
exercise.
- Sit on end of an decline bench with dumbbells resting on thighs.
- Lay back onto the bench, whilst bringing dumbbells above you.
- Lay on the bench with dumbbells in starting position above upper chest area.
- Alternatively, have someone pass the dumbbells into position is easier.
- Keeping good body posture, bring the dumbbells down, keeping a slight bend
in the elbow joint. The reverse action of if you were hugging a tree.
- Once your upper arms are just below parallel to the ground, contract chest and bring dumbbells to the start position via the same hugging motion.
- Repeat for desired amount repetitions.
Decline dumbbell flyes courtesy of Fitness Uncovered - Bodybuilding & Fitness
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