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    (Best Chest) Chest Flies: Supine, Palms to Pinkies In, Dumbbell, Decline Bench #1564

    Listed by Aaron Yamaguchi MS, ATC, CSCS, USAW, USATF


    Exercise Name: (Best Chest) Chest Flies: Supine, Palms to Pinkies In, Dumbbell, Decline Bench #1564











    Primary Muscles:
    CHEST
    SHOULDER (ALL)
    SHOULDER-FRONT

    Technical Difficulty:
    2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment:
    DECLINE BENCH
    DUMBBELLS

    Training Benefit:
    STRENGTH


    Starting Position: Adjust the Decline Bench to the appropriate decline (vary the targeted chest area). Lie with the back on the Bench, feet supported at the top of the Bench. Hold a Dumbbell in each hand with the pinkies touching (facing inward) with the arms extended above the chest (keep elbows bent approximately 90 degrees throughout the movement). Contract/brace the abdominals as if receiving a punch to the midsection and hold. Lower and spread the arms until level with the body. The mid palm should be in line with the nipples and facing up at the bottom range.

    Progress
    : Curl the arms upward while turning the palms upward until the pinkies touch directly over the chest. Return to the starting position and repeat.

    Tips
    : Shoulder Precautions. If shoulder problems/pain exist, do not let the elbows pass the level of the body.

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