Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
AdvancedIsolationDumbbell
Dumbbell Decline One Arm Fly
Pectorals · Chest
4
sets
8–12
reps
1m 15s
Rest time
~5
Calories / set
Instructions
- 1
Lie down on a decline bench with a dumbbell in one hand, resting it on your thigh.
- 2
Using your thigh to help raise the dumbbell, lift it up to shoulder width with your palm facing your torso.
- 3
Rotate your wrist so that the palm of your hand is facing forward.
- 4
As you breathe in, lower the dumbbell slowly to the side until you feel a stretch in your chest.
- 5
Exhale and use your chest muscles to bring the dumbbell back up to the starting position.
- 6
Repeat for the desired number of repetitions, then switch arms.
Muscles worked
Primary
Pectorals
shoulders
Secondary
shoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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