Slow Negative Chest Fly Press
This chest exercise mainly works your middle chest, with help from your upper chest, lower chest and shoulders. Watch the demo video, then follow the tips below.
Rep Range
10-20
How to do Slow Negative Chest Fly Press
Lay on the ground with dumbbells in hand, palms facing each other. Begin by pressing the dumbbells upwards. Once at the top, open your arms in a fly motion with a slow and controlled negative descent until the dumbbells are parallel with the ground. After completing the slow negative fly, press them up again and repeat.
Common mistakes
Rushing the negative portion of the fly. Not maintaining control during the descent. Not keeping the palms facing each other consistently.
Breathing
Exhale as you press the dumbbells up. Inhale deeply during the slow negative fly motion. Exhale again as you press the dumbbells up for the next repetition.
Muscles worked
Primary Muscles
Middle Chest
Secondary Muscles
Upper Chest, Lower Chest, Shoulders, Serratus Anterior
Tertiary Muscles
Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae, Biceps, Triceps
