Decline Dumbbell Flyes

Instructions

1. 1.Lie down on a decline bench and secure your legs. Hold a dumbbell in each hand and extend your arms directly above your chest with your palms facing each other and dumbbells together. This is your starting position.
2. 2.With a slight bend in your arms ( prevents bicep tendon stress ), slowly begin to lower your arms in a sideway wide arc until you begin to feel stretch in your chest.
3. 3.After a brief pause, slowly return to the starting position, focusing on contracting your chest muscles.
4. 4.Repeat for as many repetitions as required.

Tips

• The movement of the arms should only occur at the shoulder joint.
• It should take twice as long to lower the weights as it does to raise them.
• Perform the reps slowly and in a controlled manner.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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