- Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
- Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
- Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
Variation: You may want to use a palms facing forward version for different stimulation.
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Review: Decline Dumbbell Flyes
Dec 21, 2011 7:16 AM: Great exercise, well feel the burn at 1st moves keep arms wide in arched, dont go down to far this will create undue strain on the shoulders.
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Tip: Decline Dumbbell Flyes
Sep 8, 2011 11:17 AM: Wonderful exercise. Just make sure not to lower your arms too far. When I was a beginner this was a habit I had to break myself of. It causes undue stress on your shoulder joint when you stretch it too far.
of people found this review helpful
Review: Decline Dumbbell Flyes
Apr 19, 2011 7:49 PM: love doing this exercise! good 2 define the chest
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Review: Decline Dumbbell Flyes
Feb 18, 2011 4:14 PM: Works very well!
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Tip: Decline Dumbbell Flyes
Jul 14, 2010 3:47 AM: One off my favorite and remember to huge that tree and squeeze at the top.
of people found this review helpful
Review: Decline Dumbbell Flyes
Feb 22, 2010 4:10 AM: Great exercise, burn happens fast and gives a great pump.