Decline Dumbbell Fly
A dumbbell fly on a decline bench, biasing the lower part of the chest through a wide, stretching arc.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Sets
- 3
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Hook your legs under the pads of a decline bench and lie back holding dumbbells over the chest, palms facing each other and elbows softly bent.
Keep the elbow bend fixed and the shoulder blades pinned to the bench.
Open the arms out to the sides in a wide arc.
Lower until you feel a stretch across the chest, about level with the torso.
Squeeze the chest to bring the dumbbells back together over the chest.
Breathing: Inhale as the arms open, exhale as they come together.
Coaching tips
Hug a big tree
Soft, fixed elbows
Squeeze at the top
Common mistakes
Bending the elbows until it becomes a press
Dropping the weights below the line of the torso
Going too heavy to control the stretch
Safety notes
Get into and out of the decline with the dumbbells held close to your chest.
Keep loads moderate; the long lever stresses the shoulder at the bottom.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.