Decline Dumbbell Fly

Exercise Information

  • Alternative Names: Dumbbell fly on decline bench
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbells
  • Muscles Targeted: Chest, shoulders, triceps
  • Mechanics: Isolation
  • Average Number of Sets: 3-5 with 6-8 reps each
  • Variations:
  • Alternative: Chest dips, cable crossover, decline dumbbell bench press

The decline dumbbell fly works the muscles of your lower chest because of the decline angle you use in the bench. It also engages the front of your shoulders, biceps, and upper chest muscles as synergists. It is commonly performed with the incline bench fly and bench press for an overall development of the chest muscles.

Decline Dumbbell Fly Exercise Information

  • Alternative Names: Dumbbell fly on decline bench
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbells
  • Muscles Targeted: Chest, shoulders, triceps
  • Mechanics: Isolation
  • Average Number of Sets: 3-5 with 6-8 reps each
  • Variations:
  • Alternative: Chest dips, cable crossover, decline dumbbell bench press

How to do Decline Dumbbell Fly

Lie down on the decline bench with a pair of dumbbells held using a neutral grip on your thighs and your legs secured at the end. Get into position by keeping the dumbbells close to your chest and then press the weights to the lockout position. Lower the weights laterally, maintaining a slight bend at your elbows. When the dumbbells are at your chest level, squeeze your pectoral muscles and bring the weights back to the initial position.

Decline Dumbbell Fly

Tips

  • For lifting the dumbbells back to the initial position, use the same circular arc of motion you have used to bring them downward.
  • Hold the dumbbells with your palms facing forward to activate a different set of shoulder muscles.

Alternative Exercises

  • Chest Dips
  • Cable Crossover
  • Decline Dumbbell Bench Press

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