The fly decline is a variation of the standard dumbbell fly. It is a great exercise for targeting the chest muscles, particularly the pectorals major, and it also targets the anterior deltoids. - Dumbbell Fly Decline: - Targeting chest muscles, specifically pectorals major and anterior deltoids. - This variation of the standard dumbbell press fly is performed on an incline bench with the feet on the ground and hands holding a weight in front of you. The incline bench should be set at about 45°, then bend at your hips to lower your upper body towards your feet while keeping your back straight. This will put you in an inclined position with one arm extended downward to touch your toes. When you reach this point, begin to quickly raise the weight upwards to your chest while keeping your elbow locked out. - This exercise is to be performed until failure. - Try doing a set of one, two, three repetitions with 15-20 seconds of rest between sets. Listen to your body as you perform this exercise; if it feels like it is getting easy, you are pushing too hard and should pause for recovery. In order to increase the intensity of the exercise you can drop the feet to the floor restricting range of motion, or at least reduce the incline on the bench slightly. - Bent-Over Barbell Row: - Targeting traps, lats, and upper back muscles. - Sit down on a bench with your feet flat on the ground and hands on the bar above your shoulders. You should have your shoulders packed together with a slight arch in your back; do not round forward at all with this exercise. - Pull yourself up off the bench by bending your hips and knees until both of you are upright; you should be slightly bent at the waist.
dumbbell fly
A fly is a type of exercise in which you hold a dumbbell in each hand, and then use your arms to raise the weights out to your sides and back in an arc-like motion. The dumbbells for muscle fly is a great way to work your chest muscles, as well as the muscles that support your shoulder blades. Dumbbell flies also stretch the front of your shoulders, which can be beneficial for people who spend their days hunched over a computer keyboard. The fly is a compound exercise, which means that it involves lifting a weight in at least two planes of motion. This type of exercise is a great way to work the brachialis muscle, or the biceps. You also work your pecs and shoulders in this exercise, and are generally very challenging. The fly is also one of my favorite upper body exercises--it's hard and you feel it the next day. While the biceps get worked doing this exercise...the real star are the pecs. You should be able to do at least 10 repetitions, and in some cases as many as 15 repetitions. The most common uses of the dumbbell fly include: It is a great exercise for chest development, but also works your triceps and shoulders, because you are moving the weight from one side to the other. Move slowly so that you get a full stretch on each side. Start by lying on a bench with your feet flat on the floor and your knees bent. Use an overhand grip (thumbs toward each other) on both dumbbells and extend them straight up over your chest with arms straightened but slightly bent at the elbows (90-degrees). If your knees are bent, then your feet should be flat on the floor.
Decline dumbbell fly:
The decline fly is a great exercise to target the chest muscles. Lie on your back on an exercise bench. Hold a dumbbell in each hand and extend your arms to the sides of your body, palms facing down. Your arms should be perpendicular to the floor and at about shoulder height. Keep your elbows pointed out and bend them slightly so that you don't strain yourself. Now, slowly lower both dumbbells towards the floor as far as you can without feeling any pain in your elbows or shoulders, then press them back up to the starting position. Concentrate on keeping your elbows pointing out as you move your arms. Try keeping them at the same speed as your descent and return to the starting position. Don't let yourself fall forward or hold any tension in your neck while doing this exercise. You want to concentrate on just lowering the dumbbell hip, not lifting them back up again. This will work several different muscles, including biceps, deltoids and triceps. The decline fly works out the chest muscles and tricep muscles in particular because it puts a lot of stress on these muscle groups. This is a great exercise that can help tone up your chest for males and females alike. It can also be modified for those who have shoulder injuries. If you do decide to modify the exercise, then simply do not go as low with your arms when you are doing the exercise. It is a good idea to hold onto a chair or bench for balance if this is your first time doing this type of exercise. You can also ask someone to help you by spotting you so that you do not strain yourself and end up hurting yourself. You will probably find that you can handle more weight when using a spotter than just working out by yourself.
dumbbell delt fly
The delt fly is a great exercise for targeting your anterior and medial deltoids. It also works the muscles of your upper back, as well as the pectoralis major and minor. To perform the exercise, hold a dumbbell in each hand at shoulder height with your palms facing away from you. Slowly bend forward at the waist until your torso is about parallel to the ground, then raise up to starting position by pushing through your heels and squeezing your shoulder blades together at the top of the movement. The delt fly can be performed in a variety of ways. If you are primarily concerned with activating your anterior delts, you will probably find narrower arm spacing and more upright torso angles more effective, as well as the use of heavier dumbbells. If your focus is primarily on the medial side of the delts, you will probably find wider arm spacing and more horizontal torso positions to be most effective. You may also wish to vary the width of your stance by moving from one side to the other as you perform the movement. This will change both the length and stress on your muscles. As a result, it is a good idea to work through both variations before transitioning over to advanced movements such as overhead presses and bench press variations. Directions:
- Stand tall with your feet shoulder width apart and knees slightly bent.
- Hold the dumbbells at shoulder height so that they are parallel to the floor and facing away from you. (the opposite of a front raise)
- Bend forward at the waist while simultaneously keeping your arms straight until your torso is nearly parallel to the floor (or until you can no longer maintain a straight back). Your forearms should be pointing towards the floor.
dumbbell upward fly
The upward fly is a weight lifting exercise that primarily targets the upper chest and front shoulders. This exercise can be done with one or two dumbbells. The lifter should stand upright and bring their arms up to shoulder height, holding the weights in each hand. The palms of the hands should face each other at this point. The lifter then bends their elbows to lower their arms out in front of them, keeping the weights close to their body as they do so. When they are lowered as far as they can go, the lifter then raises their arms back up to shoulder height and returns them to starting position. The upward fly can be performed as part of a full-body workout or as an exercise in isolation. Those who use the upward fly as part of a full-body workout often incorporate it into a larger routine comprising several weight lifting exercises. In these cases, the upward fly is usually performed after another heavy pressing exercise such as bench press or pushups and before activities that involve the back and legs, such as rows or deadlifts. It is also often performed in between sets of heavier exercise by athletes who are trying to increase their strength for sports such as boxing or wrestling. 
The upward fly can also be performed on its own, however, by lifters who wish to focus solely on their upper chest and front shoulders. Those who use the upward fly in isolation can also perform it as an exercise in between sets of other exercises in their routine. In addition, they can perform the upward fly in conjunction with other exercises that target other parts of the upper body, such as pull-ups or dumbbell overhead rows. The upward fly is often used during pre-workout or pre-training routines by athletes who are trying to increase their strength for sports such as boxing and judo .
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