Decline Dumbbell Fly

Muscle Groups Involved

Chest/Pecs - Outer - Primary

Highlights

Maintain a soft bend in your elbows throughout the exercise.
Go for a deep stretch.
Bring the dumbbells back together but they don't have to touch.
Think about a rubber band bringing your elbows back together to feel the squeeze better.

Description

The Decline Dumbbell Fly is a popular variation on the Dumbbell Fly exercise that uses a decline bench for building the lower, outer chest. To perform the Decline Dumbbell Fly, start in a sitting

The Decline Dumbbell Fly is a popular variation on the Dumbbell Fly exercise that uses a decline bench for building the lower, outer chest. To perform the Decline Dumbbell Fly, start in a sitting position on a decline bench. Brace your abdominals as you bring the dumbbells up to your abdomen while simultaneously lying back on the bench. Immediately press the dumbbells above your chest to get into the starting position. Rebrace your abdominals and breathe in deeply as you begin to lower the dumbbells to your sides. Continue lowering the weights until your hands are even with your torso. Pause briefly at the bottom of the movement, feeling the stretch. Bring the weights back into the center, starting position. Repeat for the desired number of repetitions.

Common Mistakes

Do not let the weights drop. Instead, lower them under control. Do not wait

Do not let the weights drop. Instead, lower them under control. Do not wait too long at the top. Instead, strive to keep tension on your muscles throughout the movement.

Pro Tips

Think about “scooping” from your pinkies to feel an increased activatio

Think about “scooping” from your pinkies to feel an increased activation of your outer, lower pecs. Keep your palms facing each other throughout the entire movement.

Purpose

This exercise preferentially places more emphasis on the outer, lower porti

This exercise preferentially places more emphasis on the outer, lower portions of your pecs, creating a more squared off look to the chest instead of the more round, full appearance that is often seen in modern bodybuilders.

Form

Be sure that your hands are not dropping too far behind your body during th

Be sure that your hands are not dropping too far behind your body during the exercise to reduce the risk of injury.

Additional Names

Decline Fly, Decline Dumbbell Chest Fly, Decline Butterfly,