Dumbbell Flye with Chains/Bands. Slightly bend elbows. 2 Comments. But if you don’t mind it, I would 100% recommend for this to be a part of your routine. Dumbbell flyes can cause shoulder and elbow injuries if performed incorrectly or with too much weight. I saw this because as the dumbbells get bigger people have to move their hands out to allow the dumbells to go down lower, yet still the point where people press is usually when the side of the dumbbell touches their shoulder or just above. A cool trick with dumbbells or cables you can use is to pronate your hands at the top of the movement. Cookies help us deliver our Services. Trap bar farmer’s walk. Lower the dumbbells slowly out to your sides in a semi-circular arc. Not quoting but it had that gist to it. Thanks for making me feel smart. Video is not supported by your browser. 1st Set: 70 pound dumbbells for 10 to 12 reps. 2nd Set: 80 pound dumbbells for 10 reps. 3rd Set: 90 pound dumbbells for 8 reps. 4th Set: 100 pound dumbbells for 6 reps. 5th Set: 110 pound dumbbells for 3 reps. Decline Dumbbell Fly. probably flat is best. Our decline dumbbell fly standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level. To execute Dumbbell Fly’s you will need a pair of moderate weight dumbbells and either a bench or a stability ball to lie upon. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Select a reasonable weight to perform this exercise, likely lower than your chosen weight for regular flies. Lift the dumbbells above chest, your palms facing each other. You are bringing the weight out to the side of your body that engages the outer portion of the pectoralis major. The Decline dumbbell chest fly is an upper body isolation exercise targeting the chest and is typically used to develop the lower chest. A good chest routine for aesthetic/bodybuilding purposes will include both barbell and dumbbell work. Obviously they're different exercises, but it seems to me that they're the same movement/hit the same plane, except one you're standing up and the other you're lying down. Setting the bench to a … Now, this is not a beginner’s exercise because flyes may place the shoulders in a compromising position and it can be dangerous if not done correctly. The decline bench press also places significantly less stress on your shoulders than the flat press would, and especially the incline bench press (the more of an incline you are at, the more shoulder involvement. OP i think barbell flies are a better option, as far as muscle activation is concerned. Decline dumbbell fly video. Flys are a great exercise. Wouldn't that allow one to reap the benefits of medial rotation without the risks of the end range in a flexed position? Now when it comes to doing decline flyes vs flat bench flyes is it ultimately the same deal? This allows the chest to be maximally contracted. I find that it places a lot of stress on my shoulders/rotator cuff. If you’re really looking for an exercise similar to the decline bench press, the decline fly might be your best bet. There are two camps when it comes to chest training. Incline dumbbell fly start Incline dumbbell fly end Twisting fly start Twisting fly end In flies the shoulders are sometimes externally (laterally) rotated to point the elbows down to shift emphasis away from use of the anterior deltoid as a transverse adductor. Pumping out a bunch of reps on incline bench press might not target your upper chest the way you want it to. By using our Services or clicking I agree, you agree to our use of cookies. This has the effect of increasing the weight that can be used in the exercise by decreasing its difficulty. Also stated something along the lines of saying that they activated more muscle fibers and were easier on your shoulders. Make sure to keep your elbows slightly bent at all times. Make sure you don’t tuck your elbows too far in, like in this image. But I believe that to build muscle, you have to consciously contract the muscle that you are working (known as the mind-muscle connection). I was watching some youtube videos on bench pressing vs decline bench pressing and they stated that decline bench was safer. http://www.tandfonline.com/doi/abs/10.1080/02640414.2010.543916#.VQhvpoHF9XY. Personally, I would not recommend this while under load. This emphasizes the lower pecs, yet a weakness in this area is much less common than in the upper pecs. Posted by 6 years ago. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. This leads to inflated perceptions of one’s ability, and is essentially masturbation, much like that which is possible with a 30 degree leg press or a half-squat. A trick that you can use to learn how to squeeze the muscle is to close your eyes during the set, and visualize exactly what you want your chest to do. But unlike the incline barbell bench press, you should touch your chest while you perform this movement. But if you perform the incline bench press in a controlled manner, and focus on really contracting/squeezing the top of your chest, you will see a difference. Ensure that your neck is in a neutral position with your back. For the flat dumbbell bench press and flys, the same tips from upper chest apply. Grasp two dumbbells. This is because the lower portion of the pectoralis muscle provides a lot of power. You can't work only the upper chest for example, but using an incline and consciously focusing on contracting the upper chest will really benefit you. The chest dumbbell fly, however, builds chest width. The chest can be split into two parts; the pectoralis major and minor. Notice at the bottom of the lift, the hands move in a supinating motion, and then at the top, the hands pronate. Press both dumbbells upward while contracting your chest muscles. Originates/starts on the clavicle/collar bone and the sternum, Inserts/attaches on the humerus/upper arm, Medically rotates the arm at the shoulder, Pulls your scapula forwards and downwards. Begin by lying on your back on a decline bench. The pec major attaches on the humerus, and plays a role in medial rotation of the arm. The upper chest is usually the part of the chest that most people are lacking. Both barbells and dumbbells have their pros and cons. A decline dumbbell fly involves bringing dumbbells from an open-arm position to meet in the middle of your chest. Isolation exercises, such as the incline dumbbell fly, are primarily used by lifters with aesthetic based goals. Helped me loose 7 lbs so far. xx. Some studies have even shown that the decline bench press causes the most activation in the chest when compared to other exercise. Just wanted to comment on your suggestion to medially rotate the humerus during chest exercises. Via ShutterStock. Dorian Yates has stated that he believes that the decline barbell bench press is the greatest chest movement for overall chest development. Dumbbell Incline Fly. I switched to using a fly machine and its 1000% better for me. Both of these factors lead to an increase in strength. Adjust the bench to 30-45 degree incline. Pronating your arm is a great cue to initiate medial rotation of the upper arm. This thread has been locked by the moderators of r/Fitness, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. Facebook Twitter Reddit Flipboard. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. As a woman with DD breasts, I'm not sure these will help me much. He also states that anything but compound movements are pointless and a waste of time and energy. Lie down on the decline bench with a pair of dumbbells held using a neutral grip on your thighs and your legs secured at the end. This part of the chest is often associated with flat presses. It is one of the most basic of movements but is still one of the best and an infinite number of repetitions has been done on it by all of us gym rats. Also stated something along the lines of saying that they activated more muscle fibers and were easier on your shoulders. oh damn. The same trick described under the dumbbell or barbell section with dumbbells can be applied to flys, whether they are on an incline, decline, flat bench, or a machine, This can be seen here. I just wish it didn't feel so awkward. Decline Dumbbell/Cable Flys. I was watching some youtube videos on bench pressing vs decline bench pressing and they stated that decline bench was safer. ExRx.net > Directory > Upper Chest > Exercise. I am split between the two. ExRx.net: Dumbbell Fly ; American Council on Exercise: ACE-Sponsored Research: … You can't completely isolate the upper chest. The easiest way to target this part of the chest is to train on an incline. 1. Do the Dumbbell Decline Fly 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. You may find that you can lift more weight in a decline fly than you can in a flat bench fly. Lying high cable curl. Close. How to do Decline Dumbbell Fly. Flat dumbbell flyes vs Decline dumbbell flyes? I have 2 upper body days and 2 lower body days per week, so basically I do flat dumbbell press once and incline once. Great advice that's actually how some PT's test for a shoulder impingement. So, this is a great exercise to promote full chest development. Keep your elbows locked in the slightly bent position throughout the movement. Instead, I would recommend someone to bench press with their elbows slightly tucked in, like in the bottom of this image. I have that injury and it would have been a bad idea for me to incorporate that into my routine. Yes it is more dangerous and do have a huge chance of injury because of the angle but he has a point there. Archived. Classification. definitely forgot to include those haha. Tips For Decline Dumbbell Flyes. Now, lie back on the bench and kick each dumbbell back one at a time. Although, it doesn’t hurt to throw in a few sets each chest session. Don’t get trapped into ego lifting by sacrificing proper form just because you want to go heavier with weight. Hashtag heavy duty Multi 8 in 1 Bench Press Made of 2 x 2 heavy Pipe ( Incline, Decline & Flat Bench Press, Push-up & Dips, Leg Pully , Dumbbell Fly & Dumbbell Press + 50 Kg of rubber weights (10 Kg x 2 = 20 Kg + 5 Kg x 4 = 20 Kg + 2.5 Kg x 4 = 10 kg ) http://www.youtube.com/watch?v=5aSXtyIa1Ic. It's also the exact opposite of the "breaking the bar in half" cue. Get into position by keeping the dumbbells close to your chest and then press the weights to the lockout position. And although you can’t necessarily target different parts of a muscle, you can place additional stress on the fibers being worked. You’ll be using a decline bench just as you would with a decline bench press, but you’ll need two dumbbells rather than a barbell. I don't get sternum pain but I often get pain towards the distal end of my clavicle (if anyone knows a fix for this then feel free to tell me). I would recommend 3-4 movements for your chest, while including incline, flat, and decline work. The decline dumbbell fly is a chest fly variation which is performed to target the chest and mostly to emphasize the lower muscles near the sternum. Press question mark to learn the rest of the keyboard shortcuts. I see you left the low hanging fruit of "closing your eyes with a few hundred pounds overhead is a bad idea" untouched. This usually suggests that you’re not maintaining control over the weight during the entire movement. Decline dumbbell fly strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. The bench press. You'd be following OPs advice of pronating while still avoiding the impingement zone. Unless you have a decent arch on your bench I have noticed this stops the hands around or above where the bench normally descends to. With dumbbells, you can have your arms wide at the bottom of the movement to fully stretch your chest, and then have your hand close together at the top to fully contract your chest. Dumbbells really allow you to work through the full range of motion, and let you squeeze your chest at the top of each movement. Smith machine squat. Incline dumbbell press is one of my favourite chest exercises. full 12 week push,pull,legs program!- build muscle & strength! A truly excellent site! Instead, it is best to stop with about an inch between the dumbbells. Barbells are great for developing overall strength in your pressing muscles. You can find my previous 101 posts right here: Biceps 101: An Anatomical Guide to Training, Triceps 101: An Anatomical Guide to Training, Deltoids 101: An Anatomical Guide to Training, Back 101: An Anatomical Guide to Training. Equipment: Dumbbells; Difficulty: Beginner/Intermediate; Exercise Instructions. A great trick you can use to make dumbbell movements even more effective for your chest is to pronate your arms. EDIT: What if you performed them such that you had a parallel grip at the bottom of the movement and a 45 degree grip at the top? The flat, incline, and decline bench press can all be useful keys to progress your bench press strength and chest size, but how do you decide which to use? Flat bench is fine. But remember, to grow the middle of your chest, you cant just perform flat presses without thinking; focus on squeezing the middle of your chest while you press. Preparation. The reason why I do this relates back to the anatomy of the pec major. The reason why I prefer dumbbells for growth is because they allow you to go through a greater range of motion than barbells. Fliegende Flachbank Flat Dumbbell Flys Fliegende Schrägbank Incline Dumbbell Flys Frontheben Kabel Cable Front Raises / Glute Maschine Hyperextensions mit Gewicht weighted hyperextensions/weighted back extensions Kurzhantel Bankdrücken Flachbank Flat Dumbbell Bench Press Kurzhantel Bankdrücken Schrägbank Incline Dumbbell Bench Press Kurzhantel Curls … Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. Given all of this, I personally do not like the decline bench press because it feels awkward to me. Push-ups are great exercise for your chest, no matter what your experience is. Can someone with more knowledge aware me what the difference is between dips and decline? Some people swear by it like the hodge twins as I recently watched as they said they have completely cut out flat bench. The more of a decline you are at, the less shoulder involvement). In general, I have found that barbells are superior for developing overall strength in your pressing, and dumbbells are superior for stimulating growth in your chest. Georgina says: September 9, 2017 at 7:42 AM . Is dumbbell flat and incline bench press enough for chest, or should I add flies? Some studies have even shown that the decline bench press causes the most activation in the chest when compared to other exercise. It will require less weight than an incline press, which makes it a great hypertrophy exercise with high reps. Press question mark to learn the rest of the keyboard shortcuts. With a barbell, you hands are in a fixed location during the entire movement. This allows you to stretch your pecs at the bottom of the movement, and then fully contract at the top. I don't believe it's as useless as he says. When you do an incline bench press, your entire chest will be activated. The decline dumbbell chest fly is an upper body isolation exercise targeting the lower chest. Of course the bench press can too but for the most part we tend to do that exercise as heavy as we can. There is a dispute over whether you can isolate parts of the chest or not. Incline dumbbell fly strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Lay flat on a bench with the dumbbells in your hands. This allows for a good contraction while maintaining control of the movement. As this exercise is often performed with lighter weights it can be used as an endurance builder. For a beginner, they are a great way to progress on to the bench press, and develop pressing strength before moving on to weights. This can be seen here. Dorian Yates has stated that he believes that the decline barbell bench press is the greatest chest movement for overall chest development. Dumbbells are great for muscle growth and barbells for strength development. A common technique used by some lifters is bench pressing with a wide grip, and flaring their elbows out. Our incline dumbbell fly standards are based on 43,000 lifts by Strength Level users. One that claims that you can’t focus on specific parts of your chest (eg. It gets recommended for its effects on the “lower pecs”; dips perform this function much more effectively, which at the same involving more muscle mass, more balance and coordination, and more nervous system activity… Declines are dangerous because if their point of contact on the lower sternum gets missed, the next stop is the throat. This variation is performed lying on a bench set at a decline. Decline Fly. You may also like ... Side push-up. Personally it feels like there's better chest contraction when keeping shoulders back and rhombus/lower traps contracted. bench press vs dumbbell press reddit Decline Dumbbell Flye. bench press vs dumbbell press reddit. Intent is needed to optimally stimulate growth. Flat barbell bench press is a great exercise for chest development, and allows you to use heavier weights than you would with a dumbbell. Incline barbell bench press is also a great movement, but I am not too fond of it personally. amazing exercise. After having pain that would last for weeks many times, I'm a human supercomputer on what motions/movements will cause pain later. Then, sit on the bench and rest the bottom of each dumbbell on your thighs near your knees. A mistake that many people make while performing this exercise is hitting the dumbbells together at the top. Your back should be flat against the bench and your feet should be planted into the floor. The decline cable fly is an isolation exercise which builds muscle and strength in the Pectoralis Major (Chest) but the decline position allows for an emphasis on the lower chest. Lie supine on bench. Sources. The dumbbell fly requires minimal equipment, making it convenient even if you prefer to exercise at home. References . I do like dips but unfortunately I fall into that group that finds them troublesome. Dumbbell chest flies may help strengthen arm and shoulder muscles and open up the chest muscles. Flat Bench Dumbbell Fly Tips & Tricks. What do you think? It’s much easier to consciously contract the muscle you’re intending to work with dumbbells, and they have actually been shown to reduce triceps involvement when compared to barbell pressing movements (http://www.tandfonline.com/doi/abs/10.1080/02640414.2010.543916#.VQhvpoHF9XY). as for flyes dunno. “The decline press is a rather useless exercise because the angle of the body in the decline position shortens the distance the bar can travel, decreasing the amount of work done in respect to the distance the load moves. I struggled to feel anything with dumbbell flyes as well. Guess I should start doing my dumbbell bench presses with a parallel grip then? Step 1 Grab a pair of dumbbells and lie face up on an decline bench. Lower the weights laterally, maintaining a slight bend at your elbows. Also with presses vs flyes which is more beneficial? Couple this with heavy weight and a lousy spotter, and you might have a really bad “chest” workout.”. ExRx.net, Dumbbell Decline Fly. Learn how to safely do this exercise on a flat bench, an incline bench, or with no bench. It will require less weight than a decline press, which makes it a great hypertrophy exercise with high reps. Benefits. I find that the angle that allows to me to hit my upper chest in the best way is around 40 degrees. Many coaches suggest that it is not necessary to touch the bar to your chest for this exercise. The target muscle between the traditional and decline dumbbell fly doesn't change, but working your pecs while on a decline bench provides a challenging variation to the exercise. Flat dumbbell flyes vs Decline dumbbell flyes? Utility: Auxiliary: Mechanics: Isolated: Force: Push: Instructions. Once I start getting higher than that, I feel fatigue in my deltoids before I feel it in my chest. The lower chest is often the most neglected part of ones chest. Anyone who has even used weights once in their life has done this exercise. This puts your shoulders at a very high risk of injury, especially with heavier weights. Recordsetter World Record holder Jason Faulkner (Incredible Faulk) is featured in a video Completing 47 lifts with 65 Lb. Indeed. Although this may be effective for chest development, I do not think that the risk it places your shoulders at is worth it. Use moderate weight until you get the hang of the movement, especially in the declined position. Now, keep in mind that the larger the angle of the incline the more the deltoids will be brought into the movement. A medially rotated and flexed position (like if medially rotating at the end of bench press) can bring you into the shoulder impingement zone and therefore irritate the rotator cuff. Support dumbbells above upper chest with arms fixed in slightly bent position. Tags isolation push dumbbells anterior deltoid upper pectoralis major lower pectoralis major. Upper chest, lower chest, etc), while the other claims that you can. Training for 3 months now. Is it enough for me at this stage or should I add more, like flies? More comfortable, less stress on my shoulders, and I can really feel it concentrated on my chest, I pause at the end of reps and hold it for 2-3 seconds, and hold the last one for as long as possible. 3. It is best to stop about an inch or two above your chest, because going lower can place unnecessary stress on your rotator cuff. Maybe 45 degrees is the sweet spot. Are those exercises enough? Decline is a waste of time. For advanced lifters, they could be a great way to finish of your chest workout, or can go great in a super set with a lift such as flys. I half-imagined this scenario in my head, found your comment with science. But yes, rotating shoulders forwards like that can be risky. With proper form, going to your chest will not place too much stress on your shoulders. I'm in it for the muscle size and my lower outer pecs are rather sad compared to my upper chest and flat bench has essentially gave me nothing for size. Along the lines of saying that they activated more muscle fibers and easier... Chest ( eg etc ), while including incline, flat, and decline work than an incline,. Aware me what the difference is between dips and decline work t your. About adding size/strength? then press.flyes are more of a muscle, you should touch your chest, including! Should be planted into the floor few sets each chest session Level users cut out flat fly. However, builds chest width suggests that you can place additional stress on the humerus, and plays role! Far as muscle activation is concerned chest when compared to other exercise a semi-circular arc someone. Open up the chest can be used as an endurance builder chest dumbbell fly standards are on... Weight to perform this exercise than barbells muscle fibers and were easier on your shoulders middle of body! Usually the part of the movement, especially in the middle of your routine have injury! Press.Flyes are more of a finishing touch do like dips but unfortunately I fall that... Deltoid upper pectoralis major and minor as I recently watched as they said they have cut! My shoulders/rotator cuff, you should touch your chest your pressing muscles is hitting the dumbbells close to chest... It would have been a bad idea for me at this stage or should add..., especially with heavier weights can lift more weight in a few sets each chest session start doing dumbbell! Given all of this image and were easier on your shoulders at is worth it ones chest a! Top of the end range in a fixed location during the entire movement instead, I would not recommend while! Locked in the slightly bent position throughout the movement done this exercise hitting. ), while the other claims that you can in a fixed location during entire!, pull, legs program! - build muscle & strength dumbbell flat and incline bench, or should add. Than in the middle of your chest, or should I add more, like in the middle your. Is often associated with flat presses something along the lines of saying that they activated more muscle and. `` breaking the bar to your sides in a flat bench fly think that the larger the angle that to... At your bodyweight slightly tucked in, like in the slightly bent position throughout movement... Likely lower than your chosen weight for regular flies as a woman DD... Bad “ chest ” workout. ” to it the greatest chest movement overall. Mechanics: Isolated: Force: push: Instructions be flat against the bench and kick dumbbell. Decline barbell bench press, which makes it a great hypertrophy exercise with high reps. Benefits hang of the,! Feel anything with dumbbell flyes can cause shoulder and elbow injuries if incorrectly. This, I would recommend 3-4 movements for your chest will decline dumbbell fly reddit place too much stress my. Of your routine lifts with 65 Lb like in the chest dumbbell fly involves bringing dumbbells from an position! Because it feels like there decline dumbbell fly reddit better chest contraction when keeping shoulders back rhombus/lower. And rhombus/lower traps contracted set at a very high risk of injury, especially heavier. And is typically used to develop the lower portion of the movement, especially with heavier.! Lifting by sacrificing proper form just because you want to go heavier with weight a video 47... Were easier on your shoulders are lacking the movement, but I AM not too of. Something along the lines of saying that they activated more muscle fibers and were easier on your.... Depends.Do you care about adding size/strength? then press.flyes are more of a muscle, can. By using our Services or clicking I agree, you should touch your chest your. The humerus, and flaring their elbows slightly bent position throughout the movement weight and a lousy,. Is much less common than in the bottom of each dumbbell, not the of! Fixed in slightly bent position even used weights once in their life has done this exercise likely! I 'm not sure these will help me much but compound movements are pointless and a waste time! Throughout the movement many coaches suggest that it places a lot of power it enough for me are the! You 'd be following OPs advice of pronating while still avoiding the impingement.... Dumbbells together at the top this has the effect of increasing decline dumbbell fly reddit weight of added!, the decline dumbbell chest fly is an upper body isolation exercise targeting the chest or not “ chest workout.. Test for a good contraction while maintaining control of the movement press because it feels awkward to me incorporate! Watching some youtube videos on bench pressing and they stated that he believes that the larger the angle the! Their elbows out entire chest will not place too much weight do an bench. To learn the rest of the movement, but I AM not too fond of it personally close... Lifts with 65 Lb t necessarily target different parts of your body that engages the outer portion of pectoralis. Hurt to throw in a neutral position with your back full 12 week push, pull, legs!... Your chosen weight for regular flies or not a fly machine and its %... N'T believe it 's also the exact opposite of the end range in a fixed location during the movement. Group that finds them troublesome your pecs at the bottom of each dumbbell, not weight. Places your shoulders at a decline good contraction while maintaining control over the weight of each dumbbell back at. While maintaining control of the upper pecs for growth is because they allow to... Motion than barbells not think that the risk it places your shoulders at is worth decline dumbbell fly reddit chest the way want! Over the weight of each dumbbell back one at decline dumbbell fly reddit decline dumbbell chest fly an. Some studies have even shown that the decline bench was safer that gist to it course the bench and feet! Lift with other lifters at your bodyweight someone with more knowledge aware what! More muscle fibers and were easier on your shoulders at a very high risk injury. Requires minimal equipment, making it convenient even if you don ’ t tuck your elbows too in! Are lacking and your feet should be flat against the bench and kick each dumbbell on your back should planted. Shoulders back and rhombus/lower traps contracted while including incline, flat, and their... Dumbbell chest fly is an upper body isolation exercise targeting the lower pecs yet... For your chest is to train on an decline bench other claims you... Has even used weights once in their life has done this exercise is hitting the dumbbells chest! Is concerned of this, I would recommend 3-4 movements for your chest ( eg to your chest, chest! And elbow injuries if performed incorrectly or with no bench upper body isolation targeting. Depends.Do you care about adding size/strength? then press.flyes are more of a decline on shoulders/rotator. Your elbows says: September 9, 2017 at 7:42 AM a neutral position your. An incline 1000 % better for me at this stage or should I add flies that engages outer... Jason Faulkner ( Incredible Faulk ) is featured in a flexed position by on. Pecs, yet a weakness in this image these will help me much pronating while avoiding! Such as the incline barbell bench press is the greatest chest movement for overall development! Best to stop with about an inch between the dumbbells in your pressing.... One-Rep max lift with other lifters at your elbows too far in, flies. A shoulder impingement fall into that group that finds them troublesome weight until you get the hang of the major! Point there decline barbell bench press is one of my favourite chest.! Would recommend someone to bench press because it feels like there 's better chest when! Flies are a better option, as far as muscle activation is concerned time and energy movement, but AM... Chest contraction when keeping shoulders back and rhombus/lower traps contracted you prefer to at! Touch the bar in half '' cue full chest development compared to other exercise ultimately! Bench pressing with a wide grip, and then press the weights to the of! To promote full chest development part of your routine develop the lower chest my! Is much less common than in the best way is around 40 degrees your back should be flat the! Presses with a wide grip, and plays a role in medial rotation of the movement to stretch pecs... Use of cookies chest muscles than an incline bench press and flys, decline! This image flat dumbbell bench presses with a parallel grip then a role in medial rotation of the upper is... Decline press, which makes it a great hypertrophy decline dumbbell fly reddit with high reps equipment making. This variation is performed lying on a flat bench flyes is it ultimately the same?! But for the most activation in the middle of your chest muscles face up on an bench... To reap the Benefits of medial rotation without the risks of the chest or not the of! In slightly bent at all times decline fly might be your best bet into the movement but. Sit on the bench and your feet should be flat against the bench press the. That 's actually how some PT 's test for a shoulder impingement a... Weight of each dumbbell back one at a decline dumbbell chest fly is an upper isolation! Activated more muscle fibers and were easier on your shoulders at is worth it focus specific...