Tall Kneeling Medicine Ball Chest Pass Exercise - How To Video & Tips
Try this exercise
Chest
Dumbbells, Decline Bench
Intermediate
Push
Shoulders
The decline dumbbell flys exercise targets your lower chest muscles with a wide arc motion. It builds chest width and creates that defined lower pec line.
1. Set your bench to a 15-30 degree decline angle and secure your feet at the top 2. Grab your dumbbells and lie back on the decline bench with arms extended above your chest 3. Lower the weights in a wide arc with slightly bent elbows until you feel a stretch in your chest 4. Squeeze your chest muscles and bring the decline dumbbell flys back up in the same arc motion 5. Keep your core tight throughout the decline dumbbell flys movement and control the weight on both up and down phases
• Keep a slight bend in your elbows throughout the entire decline dumbbell flys movement - never lock them straight • Lower the weights until your upper arms are parallel to the floor for maximum chest stretch • Focus on squeezing your chest muscles together at the top of each decline dumbbell flys rep • Control the negative portion - don't let gravity drop the weights too fast
• Using too much weight and turning decline dumbbell flys into a pressing movement instead of a fly • Dropping the weights too low and risking shoulder injury - stop when arms are parallel to floor • Moving too fast through the decline dumbbell flys motion and losing that muscle-building tension
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your chest 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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