DECLINE FLY

Muscles Trained :
Pectoralis Major

Joint Actions :
Shoulder Horizontal Abduction

Instructions :

1. Lie supine (facing upward) on a decline bench with an angle between 20 and 45 degrees.
2. Anchor your feet to prevent slipping off a bench.
3. Grasp the dumbbells with a pronated (overhand) grip.
4. Extend (straighten) the arms over the chest and place the palms in a neutral (facing inward) position.
5. Flex (bend) elbows slightly and keep this angle at the elbows throughout the movement.
6. To begin the movement, lower the weight in a controlled fashion by opening the arms away from each other.
7. Inhale throughout the downward movement phase.
8. Keep upper arms high and perpendicular to the body.
9. Continue the movement until the dumbbells are at body level.
10. Lift the weight upward and inward in order to return to starting position.
11. Exhale throughout the upper movement phase.
12. Repeat the movement for desired number of repetitions.

Variations :

None.

Common Mistakes :

1. Changing the angle of the elbows throughout the movement instead of keeping the angle constant.
2. Lowering the upper arms throughout the downward movement phase instead of keeping them high and perpendicular to the body.

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