Dumbbell Decline Fly
Description
This exercise involves lying on a decline bench and holding dumbbells with your arms extended above your chest. You then lower the dumbbells out to the sides, keeping a slight bend in your elbows, before bringing them back up to the starting position. This targets the chest muscles.
Muscle Group
Equipment Required
Dumbbell Decline Fly Instructions
- Start by lying on a decline bench with your feet secured at the end of the bench and your head at the top.
- Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
- Slowly lower the dumbbells out to the sides, keeping a slight bend in your elbows, until your arms are parallel to the floor.
- Pause for a moment, then slowly bring the dumbbells back up to the starting position, squeezing your chest muscles as you do so.
- Repeat for the desired number of reps.
Dumbbell Decline Fly Form & Visual
Dumbbell Decline Fly Benefits
- Targets the lower portion of the chest muscles
- Increases chest muscle strength and definition
- Improves overall upper body strength and stability
- Helps to prevent shoulder injuries by strengthening the surrounding muscles
- Can be easily modified for different fitness levels by adjusting the weight of the dumbbells
Dumbbell Decline Fly Muscles Worked
- Pectoralis Major (lower fibers)
- Anterior Deltoid
- Triceps Brachii
Dumbbell Decline Fly Variations & Alternatives
- Dumbbell Incline Fly
- Dumbbell Flat Fly
- Cable Decline Fly
- Cable Incline Fly
- Cable Fly
- Pec Deck Machine Fly
