Chest Press Into Slow Negative Fly
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
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Chest Press Into Slow Negative Fly
Lay flat on the ground with dumbbells held above your chest, palms facing forward. Press the dumbbells upwards. At the top of the press, rotate the dumbbells so palms face each other. Slowly lower the dumbbells in a controlled, wide arc for the fly. At the bottom of the fly, rotate the dumbbells back to palms facing forward before pressing up again.
Common mistakes
Rushing the rotation or the negative fly movement. Allowing the dumbbells to drop suddenly. Not maintaining a consistent grip during rotations.
Breathing
Exhale during the chest press. Inhale deeply during the slow negative fly and rotations.
Muscles worked
Primary Muscles
Middle Chest
Secondary Muscles
Upper Chest, Lower Chest, Shoulders, Triceps, Serratus Anterior
Tertiary Muscles
Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae, Biceps
