Beginner
Decline Dumbbell Flye
Author
Owen JonesUpdated
17 Sep 2024- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Decline Dumbbell Flye targets your chest muscle primarily. It is a fun and effective accessory movement, mainly used to build more power and strength. The decline fly provides assistance to help build bigger lifts such as the barbell bench press.
Exercise Instructions
-
Step 1
Grab a pair of dumbbells and lie face down on an incline bench. Raise the dumbbells over your chest, palms facing each other. Slightly bend your elbows. -
Step 2
Slowly lower the dumbbells in an arc down and away from your body. When the dumbbells are almost in line with your chest, return to the starting position. Tighten your chest muscles at the top of the movement.
Muscle Groups
Decline Dumbbell Flye targets Delts, Pecs as seen below.
Exercise Tips
- Be sure to keep a slight bend in your elbows throughout the movement.
- Do not overload the weight. Ease your way to learning the exercise.
- Be sure to try to feel your chest muscles doing most of the work.
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