Enhance Chest and Triceps with Decline Close Grip Press Into Fly

Decline Close Grip Press Into Fly

Rep Range

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

Hints

Lay on the ground with feet flat and legs bent to simulate a decline. Hold dumbbells together above the chest with palms facing each other. Press them up in a close grip. From the top of the press position, open arms in a wide arc for a fly, then bring them back together before lowering them down.

Common Mistakes

Not keeping the motion controlled, especially during the transition from press to fly. Allowing the dumbbells to drift or fall rapidly during the fly.

Breathing

Exhale during the press. Inhale as you open arms for the fly. Exhale as you close the arms and lower the dumbbells.

Muscle Focus

Primary Muscles

Lower Chest, Triceps

Secondary Muscles

Middle Chest, Upper Chest, Shoulders, Serratus Anterior

Tertiary Muscles

Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae