The execution of the decline flye is similar to
the flat bench flye.
The flat bench flye is performed by lying face up on a flat bench with your feet firmly planted on the floor, and your head, shoulders and hips in contact with the bench, similar to the flat bench presses mentioned above.
The execution of the incline flye is similar to
the flat bench flye.
As the incline goes from -45 degrees (a decline flye), to 0 degrees (
the flat bench flye), to 45 degrees (an incline flye), to 90 degrees (the military, or shoulder press), the primary muscles being worked progresses from the sternal region of the pectoralis major, to the clavicular region of the pectoralis major, to the deltoids (shoulders).
Not exact matches
Try supersetting
flat bench dumbbell
flyes with decline pushups.
When you want to build a bigger and more defined chest, people will often just stick with
flat bench presses or dumbbell
flyes.
Chest
Flyes — You will need a
flat bench for this workout.
Chest barbell incline press, dumbbell incline press, barbell
bench press, dumbbell
bench press, incline dumbbell
flye,
flat bench dumbbell
flye, parallel bar dip, Rader chest pull or «breathing» pullover (after heavy squats or deadlifts).
Workout # 1 4 Sets
flat bench 4 Sets military press 1 set incline
flyes 4 sets nose breakers 1 drop set cable tricep press
Chest
Flyes Flat Bench Dumbbell Chest
Flyes Flat Bench Alternating Dumbbell Chest
Flyes Flat Bench 1 Arm Dumbbell Chest
Flyes
You can perform
flyes on an incline
bench,
flat bench, or decline
bench.
After the
flat bench press, dumbbell
flyes are one of the best chest exercises for overall pectoral development.
You can perform
flyes on an incline or a decline, but you get maximum chest stimulation on a
flat bench.
Thanks to the
flat level you can use it as a
flat weight
bench so you can perform exercises like chest press or
flyes.
The
flat bench dumbbell
flyes belong in the isolating (single - joint) exercise group because only the shoulder joint is mobilized during the movement.
The
flat bench dumbbell
flyes are more difficult than the machine
flyes (pec - deck
flyes) because they require you to stabilize your upper body and create the path the dumbbells follow rather than having a fixed line.
Flyes Flat Bench Dumbbell Chest
Flyes Flat Bench Alternating Dumbbell Chest
Flyes Flat Bench 1 Arm Dumbbell Chest
Flyes
Ed would superset
flat dumbbell
bench presses with
flat dumbbell
flyes for 4 sets of 8 to 10 reps per exercise.
FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell
flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell
bench press 1 x 8 - 10
flat bench dumbbell
flye 1 x 15 - 20 dumbbell
bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip
bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip
bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab -
bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high
bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high
bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
* Chest Incline Barbell Press 5 sets x 10 - 12 reps *
Flat Dumbbell Press 3 sets x 8 - 10 reps * Incline Dumbbell
Flyes 3 sets x 10 reps * Cable Crossovers 3 sets x 12 reps * Decline
Bench Press 3 sets x 8 reps