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Negative flyes with dumbbells
An alternative variation of the chest exercise is the following modification of flys. By performing negative dumbbell flys for the lower chest, you shift the focus to the lower muscle fibers.
Muscles involved in Dumbbell Flys for the Lower Chest The emphasis of negative flys is on the lower chest, primarily engaging the lower fibers of the major pectoral muscle (musculus pectoralis major). Additionally, the front part of the deltoid muscle (musculus deltoideus pars clavicularis) and the serratus muscle (musculus serratus) are involved.
Execution of Dumbbell Flys for the Lower Chest To fully exploit the potential of dumbbell flys for the lower chest, precise execution of the fitness exercise is crucial.
Body position
For the exercise dumbbell flys for the lower chest, lie down on a decline bench. Your back is positioned in the middle of the pad. Then, your training partner hands you the dumbbells, which you hold in a hammer grip. Slowly raise your arms upward, bringing the dumbbells together. Ensure that your arms are slightly bent, and your head rests on the pad of the decline bench.
Movement execution
While inhaling, lower both arms down. The dumbbells remain at shoulder height throughout the movement. This doesn't change as you exhale and bring the arms back up. The entire movement should be calm and controlled.
Stressed muscles and common mistakes
For more details on the overstrained muscle groups and common mistakes in the exercise Negative Dumbbell Flyes, you can find information on the Dumbbell Flyes website.
Alternative variants to negative flies with dumbbells
For a more varied training session, you can also resort to similar exercises or other variations of the Negative Dumbbell Flyes exercise.
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