For most of the people the upper chest area is the most difficult for developing but if your lower chest area is weak you must perform the decline movements first. The decline dumbbell flyes is a great isolation movement which can help you to blast your lower chest without using the triceps.
Grasp set of dumbbells using a neutral grip (palms facing inward), position the dumbbells at the top of your thighs and sit down at the high end of decline bench. Secure your legs/ ankles at the padding, slowly lay back on the bench and bring up the dumbbells straight up above your lower chest at shoulder width. Bend your elbows slightly and keep it in this position during the movement. The dumbbells should be at 10-15 centimeters from each other. This will be your starting position.
Breathe in and start to slowly lower the weights in controlled motion out and down in a big arc until your upper arms in one line with your body and you feel a good stretch in your chest muscles. After you reach the lower position carefully change the direction of the movement and bring up the dumbbells in the same big arc without bending in your elbows as when you doing press movement. When you reach the top make a good peak contraction and squeeze your pecs as you breathe out.
- To prevent yourself from injury and achieve maximum development in your lower pecs set the bench to an angle between 20-30 degrees. Any lower inclination will overload your rotator cuff and reduce the work of pectoralis muscles.
- During the movement concentrate on keeping your elbows slightly bended and stationary the movement should only occur the shoulder joint.
- Do not touch the dumbbells at the top, keep them about 10-15 cm. apart, this would help you to keep constant tension on the pectoralis muscles and will lead to a better development.
- Perform the negative phase twice longer than the positive.
- Use a spotter for your heavy sets.