Flye - Decline Dumbbell and Reverse Press
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Intermediate Chest Triceps Anterior Delts Strength Dumbbell Decline Bench Push Compound Gym
Purpose: This exercise increases strength and strength speed, and produces greater functional strength for pressing movements.
Benefits: A barbell allows someone to lift heavier weights and thus build more strength quicker.
Lie on a decline bench with your feet under the restraining bar. Have a workout partner hand you two dumbbells. Hold the dumbbells with the palms facing outwards and the back of the hands almost touching. The dumbbells should be over your chest. This is your starting position. While keeping your arms straight, slowly lower the dumbbells out to the sides. Inhale during this movement. You should feel a stretch in your chest muscles. Return the dumbbells to the starting position. Exhale during this movement. Keep your arms straight as you raise the bar. Lower the dumbbells to your chest allowing your elbows to flare out to the sides. Inhale during this movement. Do not bounce the dumbbells off your chest. Keep your feet flat on the floor and do not arch your back. Straighten your elbows while moving the dumbbells so that they move up and slightly back so they end up over your shoulders. Exhale during this movement. At the top of the movement, squeeze your pecs and hunch the shoulders forward to work the Pectoralis Minor muscle. Repeat for the recommended number of repetitions.
The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.
Step 1
Lie on a decline bench, holding dumbbells palms facing out, back of hands almost touching, above your chest with elbows straight.
Lie on a decline bench with your feet under the restraining bar. Have a workout partner hand you two dumbbells. Hold the dumbbells with the palms facing outwards and the back of the hands almost touching. The dumbbells should be over your chest. This is your starting position.
Step 2
Slowly lower the dumbbells the sides.
While keeping your arms straight, slowly lower the dumbbells out to the sides. Inhale during this movement. You should feel a stretch in your chest muscles.
Step 3
Raise the dumbbells to the starting position.
Return the dumbbells to the starting position. Exhale during this movement. Keep your arms straight as you raise the bar.
Step 4
Lower the dumbbells to your chest. Your arms will flare out to the sides.
Lower the dumbbells to your chest allowing your elbows to flare out to the sides. Inhale during this movement. Do not bounce the dumbbells off your chest. Keep your feet flat on the floor and do not arch your back.
Step 5
Raise the dumbbells, bringing them up and over your shoulders. Squeeze your pecs and hunch your shoulders forward.
Straighten your elbows while moving the dumbbells so that they move up and slightly back so they end up over your shoulders. Exhale during this movement. At the top of the movement, squeeze your pecs and hunch the shoulders forward to work the Pectoralis Minor muscle.