What are the key points of the decline dumbbell fly?

I believe that many friends who love fitness like to listen to some fitness exercises. In addition to fitness, fitness exercises can also improve personal physical strength. Having perfectly developed muscles is the dream of every man. Many friends in the gym often practice a decline dumbbell fly exercise method. This is the name of a set of exercises. Before practicing this set of movements, novices should master the key points of the decline dumbbell fly movements.

Action essentials:

Adjust the adjustable bench to 30 to 45 degrees below horizontal. Lie faceup on a flat bench with your thighs and upper body pressed against the bench, your knees bent, and your feet tucked under the mat for stability.

Hold a dumbbell in each hand with a Chinese grip (palms facing each other) and extend your arms above your chest. Your arms should be straight but not locked.

Inhale slightly more than usual, and hold your breath as you lower your arms out to the sides of your body. Bend your elbows about 20 degrees.

When your upper arms are slightly below your shoulders or when you feel a strong pull in your shoulders, contract your chest muscles and change direction smoothly.

Continuing to hold your breath, pull your upper arms back to a vertical position. Exhale after you pass the most difficult point on the way up or reach the starting position.

Pause with your arms extended, then repeat.

Keep your arms and shoulders in the same plane throughout the entire process.

Important Tips:

To ensure safety, do not stop at the bottom of the movement. More blood flows to the brain during a decline, so keep your arms moving to avoid increasing your blood pressure.

A bench tilted downward at an angle of more than 45 degrees will further increase blood flow and blood pressure in the head, which is very dangerous. Using heavy loads in an extremely low position can also lead to quite high blood pressure, and the same is true for using ultra-light weights.

The effectiveness of the decline flye relies more on the balancing effect of leverage than on the additional weight. The key is not to bend your elbows too much as you lower your arms out to the sides, as that will make the movement look more like a press than a fly. Of course, if the arms are only slightly bent, the effective pulling force will be greater.

Do not exceed the normal range of motion at the shoulder joint. If your arms are lower than shoulder level, it puts extra stress on your joints, muscles, and support structures.

When doing this movement, your arms and shoulders must be in a straight line. This will keep the angle of the arms to the chest less than 90 degrees to ensure that the lower chest is trained.

Training elements

Training order: Decline dumbbell flyes should be done after other chest exercises.

Training arrangement: Decline dumbbell fly can be arranged before other training, or done together with other movements.

Training volume: Do 3 to 4 sets, repeat 12 to 15 times each set.

If you want to exercise, you can't be in a hurry. Many people want to speed up the results, but end up affecting their bodies without paying attention. When practicing the incline dumbbell fly, we must pay attention to the key points of the movement to avoid exceeding the range of motion without paying attention, or using too much force or pulling too much, which can easily cause injuries around the joints.