🚨 Dumbbell Decline Flyes (head down): features, technique, video!

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The Dumbbell Decline Flyes (head down) refers to the number of isolated exercises for pumping the pectoral muscles, and in particular, the lower region of the chest. This exercise can also be called – dilution of dumbbells in a slope or dilution on an inclined bench. The main advantage of the exercise is the use of free weights (dumbbells) and excellent stretching of the pectoral muscles.

The dumbbell layout in the slope (head down) is a kind of classic dilution of dumbbells on a horizontal bench.

The Dumbbell Decline Flyes (head down) refers to the number of isolated exercises for pumping the pectoral muscles, and in particular, the lower region of the chest. This exercise can also be called – Decline Flyes in a slope or dilution on an inclined bench. The main advantage of the exercise is the use of free weights (dumbbells) and excellent stretching of the pectoral muscles.

The dumbbell layout in the slope (head down) is a kind of classic dilution of dumbbells on a horizontal bench.

The basic working muscles

Main muscles: pectoral muscles (lower region).

Auxiliary muscles: anterior deltas, anterior dentate muscle, beak-brachial muscle.

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Technique for making Dumbbell Decline Flyes (head down)

• Take in the hands of non-heavy dumbbells and occupy the position of lying on an incline
• bench – so that the head is at the bottom, and the legs – at the top.
• Slightly bend your arms in the elbows and place them above the lower part of the chest.
• Start slowly to breeding dumbbells to the sides, lowering them downwards.
• At the lowest point, hold for 1-2 seconds, then start lifting with a powerful accented effort of the pectoral muscles.
• Try to lift the dumbbells not in front of you, but towards the bottom of the chest.
  Do 3-4 sets of 15 repetitions.

Practical tips for doing Dumbbell Decline Flyes(head down)

• Use this exercise at the very end of the complex to train the pectoral muscles;
• Do not use too heavy dumbbells, because in this case the technique will suffer greatly, and the load will shift to the shoulder joints;
• Like any isolated exercise, tilting should be performed as high as possible, without emphasis on the working weight;
• The lower the lower elbows, the more chest muscles are stretched, so follow not the dumbbells, follow position of the elbows – they set the amplitude of the exercise.