Chest Pec Fly – Dumbbell, Eccentric

  • HOW: Set up the bench at ~45º incline. Lay on the bench with your feet flat on the ground and head, neck and back supported on the bench. Start with your arms straight pointing to the ceiling and with a slight bend in your elbows. Slowly lower your arms straight out to the side while keeping them straight until you feel a stretch across the chest.
  • FEEL: You should feel the pecs in the chest on stretch during the lowering phase. The same muscles will contract as you pull your arms back together. 
  • COMPENSATION: Keep your back flat on the bench.

Exercise Library