Enhance Chest Strength with Slow Negative Chest Fly Press

Slow Negative Chest Fly Press

Rep Range

10-20

Hints

Lay on the ground with dumbbells in hand, palms facing each other. Begin by pressing the dumbbells upwards. Once at the top, open your arms in a fly motion with a slow and controlled negative descent until the dumbbells are parallel with the ground. After completing the slow negative fly, press them up again and repeat.

Common Mistakes

Rushing the negative portion of the fly. Not maintaining control during the descent. Not keeping the palms facing each other consistently.

Breathing

Exhale as you press the dumbbells up. Inhale deeply during the slow negative fly motion. Exhale again as you press the dumbbells up for the next repetition.

Muscle Focus

Primary Muscles

Middle Chest

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, Triceps