# Decline Dumbbell Fly

URL: https://heatsy.app/ex/decline-dumbbell-fly

Also known as: Decline Fly, Decline Dumbbell Fly Bench, Decline DB Fly, Decline Dumbbell Flye

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](https://heatsy.app/ex/dumbbell-fly)
- [Decline Cable Fly](https://heatsy.app/ex/decline-cable-fly)
- [Decline Dumbbell Bench Press](https://heatsy.app/ex/decline-dumbbell-bench-press)