Weight Training

Decline Dumbbell Fly exercise

A dumbbell fly on a decline bench targeting lower chest muscles.

Decline Dumbbell Fly exercise demonstration

How to perform Decline Dumbbell Fly

  1. Set the bench to a decline angle.
  2. Lie back and hold dumbbells above chest.
  3. Maintain a slight elbow bend.
  4. Lower dumbbells in an arc to sides.
  5. Feel stretch in lower chest.
  6. Bring weights back together above chest.
  7. Repeat for desired reps.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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