When I first started chest training, one of the things that eluded me was the defined line of muscle on the outer pecs that runs from the bottom of your sternum up to the armpit. Decline flyes, when performed either with dumbbells or using a cable apparatus, are the best exercise for bringing this part of your pectorals up to speed. It takes a bit of time to get the technique down, but once you do, the results are well worth it. Check it out.
Performance: Set a decline bench to a 30-45 degree angle. Choose a relatively light weight to get used to the movement, eventually you’ll want to work up to a weight that allows you to perform 2-3 sets of 12-15 reps. Grasp the dumbbells and lay back on the decline bench (you may find it easier to have a spotter hand you the dumbbells, but you can also place them on your thighs and roll down if a spotter is not available). Start out with your arms extended directly above you and the dumbbells in a neutral grip, hands about shoulder-width apart and elbows bent very slightly. Rotate your thumbs outward about 90 degrees so the heels of your hands angle toward each other. At this point, you should focus on feeling the squeeze in the outer portion of your pecs. To begin a rep, lower the weights slowly toward the floor, leading with your elbows. Concentrate on feeling a stretch in your chest. At the bottom of the movement, pause for a moment, then contract your outer pecs to drive the weights back up. Stop when your hands reach the starting position (the heels of your hands should still be angled toward each other, elbows still slightly bent) and squeeze your pecs hard, then go directly into the next rep.
Emphasis: outer portion of the pectorals
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