Decline Dumbbell Press With Incline Bench Cable Flyes

This is what the decline dumbbell fly will do for you.

Decline dumbbell press with incline bench cable flyes.

Whereas the incline dumbbell press targets the upper pecs the decline dumbbell press targets the lower pecs. While the bench press mostly attacks the middle chest and incline presses and flyes do wonders for the upper chest and front of the shoulders decline flyes give oomph to the lowest parts of your chest muscle. Adjust the bench so it s at a slight decline. Incline cable flys for upper chest.

When you want to get in and out of the gym quickly it helps to know which exercises give you the most bang for your muscle growth. Squats are key for your butt curls build your guns and for adding thickness power and definition to your chest the absolute king is the bench press according to ace fitness but don t dismiss the fly completely it too adds a lot of value in your workouts. The decline bench press is one of the best exercises for the lower pecs but you might want to switch up your chest day here. Simply place a bench in between a cable stand ensuring equal space on both sides and adjust it to a 30 45 degree angle.

An incline bench press targets the upper portion of the pectoralis major muscles according to muscle fitness magazine. Using the decline bench to perform the dumbbell fly exercise focuses more on the lower portion of the chest and front portion of your shoulders known as the anterior deltoid. Lie face up on the bench with your feet flat on the floor for balance pressing the dumbbells into position directly above your upper chest arms just slightly bent and palms facing each other in a neutral grip. Adjust a bench so that the incline is 30 to 45 degrees higher inclines bring more of the front delt into play which is also the case with incline presses.

Then even after doing that if you still feel that you need to target the chest more even with all that volume you can add 3 5 sets of a decline dumbbell press or a high to low cable fly to. Essentially the technique used in the decline cable fly is the same as in the basic exercise flat bench cable fly but on a bench set at an decline of around 20 to 40º. Learn tips and techniques for working out the chest back shoulders and arms in thi. This variant is excellent to achieve congestion of the lower part of the pectoral muscle where dumbbell flyes are less effective.

Grab onto both handles lay down on the bench and then perform your incline flys in the same way you normally would with dumbbells.