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If 30 degrees provides too much of a challenge try 20 degrees.

Decline bench fly. The fly exercise works best when the dumbbells are held with a neutral grip palms facing each other but a pronated grip palms facing forward can also be used as a variation. Performing a decline fly means lying on a a bench where your head is below your knees with your knees bent around the bench s knee rests. In a decline bench press the.

Setting the bench to a decline of around 30 degrees is a standard starting point. Decline bench cable fly exercise guide. Decline dumbbell flys take your everyday weight bench from flat to an incline where your legs are higher than your chest and head.

The advantage of this for the dumbbell fly is the exercise focuses on a different aspect of your chest muscles while also bringing in your upper back and triceps muscles. Nearly all chest exercises focus on all regions of the chest but some hit the lower chest muscles a little bit better. The decline bench press is an excellent exercise for strengthening your lower chest muscles it s a variation of the flat bench press a popular chest workout.

Pronated grip decline bench dumbbell fly. 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 and there. Decline bench cable fly targets the fibres of the sternal head of the pectoralis major lower chest 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.

Variable grip decline bench dumbbell fly.

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