- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- Force TypePush (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Decline Dumbbell Flys Overview
The decline dumbbell chest fly is a variation of the dumbbell fly used to target the muscles of the chest.
In particular, the decline dumbbell chest fly targets the lower chest due to the decline angle used.
Decline Dumbbell Flys Instructions
- Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on an decline bench.
- To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, then press the dumbbells to lockout at the top.
- Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally while maintaining the angle at your elbow.
- Once the dumbbells reach chest level, reverse the movement by squeezing your pecs together and bringing the dumbbells back to their starting position.
- Without allowing the dumbbells to touch, start the next repetition, and continue until the set is completed.
Decline Dumbbell Flys Tips
- Use a slight decline such as 30 degrees. Extremes are never the best option.
- Imagine you’re trying to hug a tree while you complete the exercise.
- Don’t squeeze the dumbbell handles excessively tight as this can over recruit the forearms and biceps thereby reducing activation of the pecs.
- Avoid touching or banging the dumbbells together at the top of each repetition to keep constant tension on the intended muscle groups.
- Always keep a slight bend in the elbows and never lower the weight to the point where you get any sort of pain and pressure at the front of the shoulder joint.
- If you’re feeling pain within the shoulder joint itself (specifically at the front), ensure your shoulder blades are slightly retracted and try to keep the shoulder girdle “packed”.
- Keep your feet flat on the floor, focus solely on keeping your elbows bent and activating your pecs.
- Ensure you maintain some tension in your abs and don’t allow your lower back to excessive arch.