dumbbell decline twist fly

Instructions

1. 1

   Step 1: Lie down on a decline bench with your head lower than your hips.

2. 2

   Step 2: Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest.

3. 3

   Step 3: Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.

4. 4

   Step 4: As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement.

5. 5

   Step 5: Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.

6. 6

   Step 6: Repeat for the desired number of repetitions.