DECLINE FLY

A.K.A. Decline Cable Flye

START: Connect two the single-handle D-grips to the low pulleys of a cable crossover apparatus. Position the bench or exercis-ball in the middle of the cable crossover apparatus so that the cables are in line with your chest. Lie on the bench with your feet flat on the floor and your back pressed against the pad. Begin holding the handles with your arms straight out at your sides with your palms facing up while maintaining a slight bend in your elbows.

MOVE: Use your pecs to bring the arms up and together over your chest until your hands meet, maintaining the slight bend in your elbows as you do. Slowly return to the start position by lowering your arms back out to your sides until your wrists come to about shoulder level or slightly above

Securing the band underneath the decline bench using a dumbbell grasp both the Dumbbells and the band. Make sure that both lengths of the band on either side are equal. Laying on the bench slowly lower one arm at a time going slightly below parallel to the ground without hyper extending. Bring your arm up over your pelvis and squeeze the pecs as tight as you can repeating the same amount on the other side until the reps are complete.

START: Set an decline bench at a 30-40-degree angle. Lie on the bench with your feet secured under the ankle pads and your back pressed against the pad. Begin holding just ONE of the dumbbells with your arm straight up from your shoulders and the dumbbell directly over your lower chest. Your palm should face centerline and your elbows should be slightly bent. This angle of your elbows should be maintained throughout the entire exercise.

MOVE: Slowly lower your arm out to your sides until your wrists come to about shoulder level or slightly above. Bring your arms back toward the midline of your body, focusing on using your pec muscles to draw them back together.

Lay on a decline bench and grasp dumbbells in each hand. Start with both arms fully extended and slowly lower each dumbbell downward one at a time. As you lower slowly broaden the chest, keep the arms slightly bent. Once you reach the bottom of the exercise squeeze the chest and bring the dumbbell back up to the top of the starting point, and start over using the opposite arm.

START: Set a Decline bench. Lie on the bench with your feet flat on the floor and your back pressed against the pad. Begin holding the dumbbells with your arms straight up from your shoulders and the dumbbells directly over your upper chest. Your palms should face each other and your elbows should be slightly bent. This angle of your elbows should be maintained throughout the entire exercise.

MOVE: Slowly lower each arm out to your sides until your wrists come to about shoulder level or slightly above alternating between reps. Bring each of your arms back toward the midline of your body, focusing on using your pec muscles to draw them back together.

START: Set an decline bench at a 30-40-degree angle. Lie on the bench with your feet secured under the ankle pads and your back pressed against the pad. Begin holding the dumbbells with your arms straight up from your shoulders and the dumbbells directly over your lower chest. Your palms should face each other and your elbows should be slightly bent. This angle of your elbows should be maintained throughout the entire exercise.

MOVE: Slowly lower your arms out to your sides until your wrists come to about shoulder level or slightly above. Bring your arms back toward the midline of your body, focusing on using your pec muscles to draw them back together.