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Home » Exercise Guides » Chest

Master the Decline Dumbbell Fly for Chest Development

How to do the decline dumbbell fly

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:16 AM EDT

Ask Question?

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.

Decline Dumbbell Fly Details
Basic Information
Body Part
Chest
Primary Muscles
Deltoids, Pectoralis major, Pectoralis Minor, Serratus Anterior
Secondary Muscles
Anterior Deltoids, Rhomboids, Triceps brachii
Equipment
Decline Bench, Dumbbells.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Eccentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance12-15
Power6-8
Muscular endurance15-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Lying Crossover Stretch: Unlock Upper Body Flexibility Today!
  • Pull-Up Exercise Guide: Build Back and Arm Strength Effectively
  • Build Stronger Traps: Master the Barbell Shrug Exercise
  • Master Cable Pulldown: Build Lats, Back & Biceps Strength!

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

Interested in measuring your progress? Check out our strength standards for Dumbbell Fly, Decline Dumbbell Fly.

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Categories: Chest Exercise Guides
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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