Close Negative Into Wide Fly
This chest exercise mainly works your middle chest and triceps, 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 Close Negative Into Wide Fly
Start with dumbbells touching over your chest, palms facing each other. Lower the dumbbells in a controlled manner for the negative portion. Open your arms wide into a fly motion, bringing the dumbbells together at the end of the fly. Use this position to perform the next chest press.
Common mistakes
Relying on momentum during the negative portion. Not engaging the chest muscles effectively during the fly motion.
Breathing
Exhale as you lower the dumbbells and open your arms wide; inhale as you bring the dumbbells together for the next chest press.
Muscles worked
Primary Muscles
Middle Chest, Triceps
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
