Dumbbell Decline Fly
10 reps
Open your arms wide in an arc, then hug the dumbbells back together.
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CHEST
Dumbbell Decline Fly
The decline dumbbell fly isolates the chest with a wide stretching arc, and the decline angle draws extra work into the lower pecs. The dumbbells demand stabilization from the shoulders and arms, and the deep stretch at the bottom makes it a strong choice for building chest size and shape.
How to do it
- 1
Anchor your legs at the top of a decline bench and lie back with your head, shoulders, and hips on the pad.
- 2
Pull your shoulder blades together and hold the dumbbells over your shoulders with palms facing each other and a slight elbow bend.
- 3
Keeping that soft bend fixed, open your arms out to the sides in a wide arc.
- 4
Lower until the dumbbells reach about chest level and you feel a stretch across your chest.
- 5
Squeeze your chest to bring the dumbbells back together over your shoulders, exhaling as you close the arc.