Enhance Chest Workout with Chest Press Into Slow Negative Fly

Chest Press Into Slow Negative Fly

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

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.

Muscle Focus

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