Combine Chest Moves with Double Reverse Grip Press Into Fly

Double Reverse Grip Press Into Fly

Rep Range

5-10

Hints

Lay on the ground holding dumbbells with a reverse grip, palms facing towards you. Press the dumbbells up twice, maintaining the reverse grip for both presses. After the second press, rotate the wrists so the palms face each other. Initiate the fly motion by opening your arms, then reverse, bringing the dumbbells back together. Rotate your wrists back to the reverse grip as you lower the dumbbells down.

Common Mistakes

Not maintaining the reverse grip during the two presses. Using momentum rather than executing controlled movements. Rushing through the presses without distinct repetitions.

Breathing

Inhale as you begin the first press. Exhale at the top. Repeat for the second press. Inhale again as you initiate the fly and exhale as you complete it and lower the dumbbells.

Muscle Focus

Primary Muscles

Upper Chest, Middle Chest

Secondary Muscles

Lower Chest, Shoulders, Triceps, Serratus Anterior

Tertiary Muscles

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