{"id":12551,"date":"2019-11-08T15:13:55","date_gmt":"2019-11-08T15:13:55","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=12551"},"modified":"2019-11-19T15:32:08","modified_gmt":"2019-11-19T15:32:08","slug":"ektaseis-stithous-me-altires","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/ektaseis-stithous-me-altires\/","title":{"rendered":"Decline dumbbell fly"},"content":{"rendered":"<p><\/p>\n<h2>Exercise details<\/h2>\n<ul>\n<li><strong>Target muscle:<\/strong> Sternal (Lower) Pectoralis Major<\/li>\n<li><strong>Synergists:<\/strong> Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Biceps Brachii (short head only)<\/li>\n<li><strong>Mechanics:<\/strong> Isolation<\/li>\n<li><strong>Force:<\/strong> Push<\/li>\n<\/ul>\n<h2>Starting position<\/h2>\n<ol>\n<li>With a dumbbell in each hand, sit on a decline bench, rest the dumbbells on your knees, and hook your feet under the foot pads. (Or have a spotter hand you the dumbbells after you sit down and hook your feet.)<\/li>\n<li>Lie back on the bench and, as you do so, raise the dumbbells over your upper abdomen.<\/li>\n<li>Flex your elbows a little, and internally rotate your shoulders so that your elbows point out to the sides.<\/li>\n<\/ol>\n<h2>Execution<\/h2>\n<ol>\n<li>Inhale as you slowly lower the dumbbells in a semicircular motion to your sides until you feel a slight stretch in your chest.<\/li>\n<li>Exhale as you reverse the motion and bring the dumbbells back up over your chest in a hugging movement.<\/li>\n<li>Repeat for the prescribed number of repetitions.<\/li>\n<\/ol>\n<h2>Comments and tips<\/h2>\n<ul>\n<li>To preserve your elbow joints, keep your elbows slightly flexed.<\/li>\n<li>Keep the movement slow and controlled.<\/li>\n<li>The reason for internally rotating your shoulders is to better isolate your sternal pectoralis major by bringing the muscle\u2019s origin and insertion into better alignment.<\/li>\n<li>The steeper the angle of the bench, the less your anterior deltoid will contribute as a synergist.<\/li>\n<li>Use the decline dumbbell fly to warm up, pre-exhaust, or burn out your sternal pectoralis major. It is not a major mass-building exercise.<\/li>\n<\/ul>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscle: Sternal (Lower) Pectoralis Major Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Biceps Brachii (short head only) Mechanics: Isolation Force: Push Starting position With a dumbbell in each hand, sit on a decline bench, rest the dumbbells on your knees, and hook your feet under the foot pads. (Or have a spotter [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":12549,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[731,733],"tags":[],"class_list":["post-12551","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askisiologio","category-stithos"],"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/12551","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/comments?post=12551"}],"version-history":[{"count":3,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/12551\/revisions"}],"predecessor-version":[{"id":13264,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/12551\/revisions\/13264"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media\/12549"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=12551"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=12551"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=12551"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}