Decline Dumbbell Fly

oec:decline-dumbbell-fly

An isolation exercise targeting the lower pectoralis major by performing wide arm arcs with dumbbells on a decline bench.

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Also called: Decline Dumbbell Chest Fly, Fly With Dumbbells, Decline Bench, Decline DB Fly

How to do it

Set an adjustable bench to a 15 to 30-degree decline and secure your legs under the ankle pads.
Grasp a dumbbell in each hand using a neutral grip (palms facing each other) and lie back on the bench.
Press the dumbbells directly over your chest, maintaining a slight, fixed bend in your elbows.

Lower the dumbbells outward to your sides in a wide, controlled arc, keeping the elbow angle fixed throughout.
Descend until you feel a gentle stretch across your lower chest and shoulders.
Engage your pectorals to reverse the motion along the same wide path until the weights return above your chest.

Inhale smoothly as you lower the dumbbells to open the chest; exhale as you bring the dumbbells back together at the top.

Turning the fly into a press by excessively bending and extending the elbows.: Lock a slight bend in your elbows from start to finish and move solely from the shoulder joint.
Overstretching the shoulders at the bottom.: Limit the depth of the descent so your elbows do not drop excessively below bench level.

Use moderate loads to prevent anterior shoulder strain.
Ensure your shins and ankles are firmly locked into the decline bench pads before lifting the weights.

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