Decline Dumbbell Fly (Chest)

The decline dumbbell fly is a chest fly variation which is performed to target the chest and mostly to emphasize the lower muscles near the sternum. And although you can’t necessarily target different parts of a muscle, you can place additional stress on the fibers being worked. So, this is a great exercise to promote full chest development. 

Using dumbbells allows you to work stabilizer muscles and you can also work through a more natural range of movement. So, this exercise can be very effective if done safely and proper form should always be practiced to avoid injury.

But start light and progress up in weight as you become more experienced with the movement. This will ensure you avoid a pec tear which is no fun.

In This Exercise:

• Target Muscle Group: Pectoralis Major
• Type: Strength
• Mechanics: Isolation
• Equipment: Dumbbells, decline bench
• Difficulty: Beginner/Intermediate

Exercise Instructions

1. Grab two dumbbells and then sit on the decline bench securing your legs under the padding. Place the dumbbells on your thighs. 
2. Then, lie back flat on the bench and bring the dumbbells back so they are level with your head. 
3. Now, extend both arms away from your body until you’re in the starting position for a fly. Arms should be positioned as if you were giving someone hug.
4. Bend your elbows and bring both dumbbells up and together in a semi-circular motion without allowing them to touch each other. Contract your chest muscles during this part of the movement.
5. Bring both dumbbells back down until you feel a stretch in your chest muscles. But keep your arms wide apart from each other.
6. Complete as many reps as desired.

Variations & Tips:

• Always keep your elbows bent to prevent injury to your chest. Keeping arms completely straight can place a lot of stress on where your chest attaches near your shoulder.
• Always start light and practice good form before moving up in weight. The fly is not an ideal movement to train with heavy loads. 
• The decline dumbbell fly is a great movement for improving your overall chest development.

Watch: How to do the decline dumbbell fly