Decline Dumbbell Fly
Muscles worked
Instructions
- 1Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
- 2Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
- 3With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- 4Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
- 5Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Decline Dumbbell Fly
The decline dumbbell fly isolates the lower chest in a wide opening motion with minimal triceps involvement. From a decline bench, the slightly bent arms lower in an arc until you feel a clear stretch across the chest, then rise back up as if closing a hug. It's an isolation move that pairs perfectly with pressing exercises to finish a chest session with quality stretch-focused work.
check_circleBenefits
- check_circlePure isolation of the lower chest without the triceps
- check_circleGreat muscle stretch at the bottom position
- check_circleGood finishing move at the end of a chest session
lightbulbExecution tips
- lightbulbKeep a constant elbow bend from start to finish
- lightbulbOnly lower until you feel the stretch, without forcing the shoulder
- lightbulbUse a moderate load; this isn't a strength movement
warningCommon mistakes
- warningBending the elbows more to cheat, turning the fly into a press
- warningLowering too far and stressing the shoulder joint
- warningLoading too heavy at the expense of range of motion
helpFrequently asked questions
Can this be done without a decline bench?expand_more
Yes, a flat bench also works but emphasizes the mid chest more.
Does this exercise need a specific warm-up?expand_more
Warm up the shoulders well with a few rotations first, since the bottom stretch loads the joint.
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