Spider-Man Pushup
Spider-Man Pushup build strength throughout your upper body, especially in your triceps, forearms, deltoids, and upper pecs. This exercise can improve core strength and stability as well.
BEGINNER
Decline Dumbbell Flye
Decline Dumbbell Flye targets your chest muscle primarily. It is a fun and effective accessory movement, mainly used to build more power and strength. The decline fly provides assistance to help build bigger lifts such as the barbell bench press.
Instructions
- Grab a pair of dumbbells and lie face down on an incline bench. Raise the dumbbells over your chest, palms facing each other. Slightly bend your elbows.
- Slowly lower the dumbbells in an arc down and away from your body. When the dumbbells are almost in line with your chest, return to the starting position. Tighten your chest muscles at the top of the movement.
Tips
- Be sure to keep a slight bend in your elbows throughout the movement.
- Do not overload the weight. Ease your way to learning the exercise.
- Be sure to try to feel your chest muscles doing most of the work.
Alternative Exercises
Dumbbell Flye
Dumbbell Flye is a great exercise that strengthens the upper body muscles. This exercise targets the sternal heads of your pectoralis major muscles, which are found in your chest, but also strengthens your deltoids, biceps, triceps, wrist flexors, and brac...
Swiss Ball Dumbbell Flye
Swiss Ball Dumbbell Flye is a gym work out exercise that targets abs and chest and involves shoulders and triceps.
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