Decline Dumbbell Flys


To perform decline dumbbell flys, start by positioning the bench at a downward angle of about 20-40 degrees. Grab a dumbbell in each hand and lower your arms until just before they reach horizontal. To avoid placing unnecessary stress on your joints, keep your elbows slightly bent throughout the range of motion.


Raise the dumbbells by bringing your arms back up to vertical. Pause for a short isometric contraction at the top of the movement to emphasize the work of your chest.

Tips

* Performing this exercise on a decline bench mainly works the abdominal head, or lower part of the pectoralis major.
* The purpose of this exercise is to really squeeze your pecs by moving the weights in an arc as you raise and lower your arms. If the weights are too heavy and you are only moving your arms in an up-and-down motion, this movement becomes too much like a pressing exercise.


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