Decline Dumbbell Fly

Body region

• Chest

Muscles

Main

• Pectoralis Major

Helps

• Deltoid

Holds

• Serratus Anterior
• Biceps

Equipment

• Dumbbells
• Adjustable Bench

Technique

1. Set the bench to a slight decline, lock your legs under the pads and hold two dumbbells over your lower chest.
2. Turn your palms to face each other and slightly bend the elbows.
3. Open your arms in a wide arc until you feel a stretch across the chest.
4. Bring the dumbbells back together over the lower chest.

Cues

• Keep the elbow bend the same through the whole rep.
• Move slowly at the bottom of the arc.

Common mistakes

• Turning the fly into a press by bending the elbows more.
• Letting the dumbbells drop below the line of the shoulders.

Alternatives

• Dumbbell Fly
• Decline Cable Fly
• Decline Dumbbell Bench Press