1 / 5Decline Dumbbell Fly
A fly on a decline bench that puts the stretch and squeeze on the lower chest. Use light weights and slow, controlled reps.
ChestShoulders
- Level
- Intermediate
- Equipment
- Dumbbells, Bench
- Main muscle
- Chest
- Also works
- Shoulders
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Lock your legs into a decline bench and hold the dumbbells above your chest.
- 2Keep a slight bend in your elbows.
- 3Open your arms wide until you feel a stretch in your lower chest.
- 4Squeeze the dumbbells back together over your chest.
Common mistakes
- Turning it into a press by bending the elbows more and more
- Dropping the arms too low and too fast
- Not locking the feet under the pads
Tips
- Lock your feet in before you start
- Keep the same slight elbow bend from top to bottom
- Pause briefly in the stretch, then squeeze the chest to lift
Questions
Which part of the chest does decline fly work?
Mostly the lower chest, with some help from the front of the shoulders.
How many reps?
Three sets of 10 to 15 slow reps usually works well for flys.
More Chest exercises
See all exercises →
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