Effectively Performing the Decline Dumbbell Flys
The dumbebell decline fly is an excellent exercise that targets your Pectoralis Major muscle group and also requires the efforts of the deltoids, and biceps. In doing this exercise the forearm muscles and upper arm muscles also get taxed as stabilizers.
This exercise is done by laying down on a decline bench press usually at 30-35 degrees. The dumbbells are held to the side of the chest muscles with the upper arm extended. A slight bend of the elbow joint is required in order to provide optimal performance. The dumbbell decline fly is designed so that the dumbbells are pushed by the muscle groups which will move them from the side of the chest towards the center right above the chest. This is best identified as a hugging motion since the dumbbells will converge at a common point before moving back to their starting point for repetition.
The internal rotation of the shoulders in order to make the dumbbells meet at the center should be controlled but somewhat explosive. Before working on the pace of the exercise, always get a good grasp on how to control the exercise throughout the full range of motion. The slight elbow flex and the static position of the wrist should be maintained for the entire repetition.
When going from the center back to the starting point, always move the dumbbells back in a slow and controlled manner. The dumbbells should never shake considerably or touch each other. The focus on being in complete control of the dumbbells’ movement from start to finish is what makes this exercise so effective at isolating the chest muscles.
Always remember to stabilize the body by using the leg padding. Use a spotter and low weights when first attempting this exercise. Additionally, never spend more time than you have to laying on the decline bench as the adjustment in blood pressure can result in uncomfortable dizziness and headaches.
Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practitioner. Any methods or advice given in this web site must be reviewed with your physician. Before attempting any new exercises or routines a full physical examination is highly recommended.
