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Decline Chest Press

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Decline Pec Fly 


Primary Muscles:

Pectoralis Major, Sternal

incline muslces

SecondaryMuscles:
Pectoralis Major, ClavicularDeltoid, Anterior,Biceps Brachii, Short Head

Level of Difficulty: (6/10)

scale 6

Repetitions:
 10-15 Reps - General toning
                                                                                                                      
Instructions 
  • Lie on a bench or a step which is on a downward slope. 
  • Hold weights over the chest with the palms facing each other. 
  • Keeping the elbows slightly bent, lower the arms out to the sides and down until they're level with the chest. 
  • Keep the elbows in a fixed position and avoid lowering the weights too low. 
  • Contract the chest muslces to bring the arms back up as though you're hugging a tree 

Teaching Points

  • Keep shoulders internally rotated so that elbows point downward at the bottom position and outward at the top position. 
  • Keep your lower back supported and do not arch 
  • Maintain the same bend in your elbows throughout the entire movement 
  • Exhale as you bring the arms together and inhale as you perform the fly. 

Adaptations

  • Decrease weight 
Progressions 
  • Increase weight 
  • Place your feet on the bench or block 
  • Use a spot if using very heavy weights