Combine Moves for Chest Growth with Close Negative Into Wide Fly

Close Negative Into Wide Fly

Rep Range

10-20

Hints

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.

Muscle Focus

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