MAIN
Dumbbell Decline Fly
Intermediate - Strength - Isolation
Targeted Muscle Group
Chest
Recommended Equipment
Dumbbell
How to do it
The Dumbbell Decline Fly is an effective exercise for targeting the lower portion of the pectoral muscles. Here’s how to perform it correctly:
Setup:
Adjust the bench to a decline angle of about 15-30 degrees. Sit on the bench with your feet securely positioned under the foot pads for stability. Hold a dumbbell in each hand with a neutral grip (palms facing each other).
Starting Position:
Lie back on the bench with your head lower than your hips. Extend your arms above your chest with a slight bend in your elbows. The dumbbells should be positioned directly above your shoulders, palms facing each other.
Engage Your Core:
Tighten your abdominal muscles to maintain stability and prevent arching your back during the exercise.
Lower the Dumbbells:
Lower the dumbbells in a wide arc out to the sides, keeping a slight bend in your elbows throughout the movement. Your upper arms should remain parallel to the floor. Continue lowering the dumbbells until your elbows are at or slightly below chest level. You should feel a stretch in your chest muscles.
Press the Dumbbells:
Reverse the motion, bringing the dumbbells back up in the same wide arc, keeping the slight bend in your elbows. Squeeze your chest muscles at the top of the movement, bringing the dumbbells back to the starting position.
