ALTERNATING DECLINE DUMBBELL FLYES

Alternating Decline Dumbbell Flyes

Alternate Name: -
START POSITIONEXECUTION
Lie down on a declined bench with dumbbells placed directly above your chest. If the dumbbells are heavy, you may need a spotter to help you.Lower one dumbbell in a controlled manner down until your upper arms are parallel to the floor. Then, return to the start position and repeat movement with other arm.
DODON'T
  • Lower the weight in a controlled manner
  • Perform the exercise in a smooth and fluid motion
  • Don't lower the dumbbell(s) too fast as this may result in injury
  • Don't jerk the dumbbells on the way up
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
If you want to increase the level of difficulty, simply select heavier dumbbells. However, when the dumbbells get too heavy you may need a spotter to help you get them into position.
MUSCLES WORKED
PRIMARYSECONDARY
ChestShoulders
CLICK HERE for Muscle Anatomy Chart
VARIATIONS
Alternating Flat Dumbbell FlyesAlternating Inclined Dumbbell Flyes
CLICK HERE for COMPLETE LIST of CHEST EXERCISES

This is a great exercise for the inner chest area. Keep in mind that this is not a muscle mass building exercise - it's a movement that will give you better definition and muscle separation in the inner chest area. This is the exercise that will give you that "line" down the middle of your pecs and give your chest the appearance of having two separate superhero-type chest "plates".

Thus, focus more on form and pace and don't worry too much about going heavy on this exercise. It's a finesse movement and should be treated as such.






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