Form cues
- Arms slightly bent
- Big arc motion
- Don't overstretch
- Squeeze at top
Exercise
Decline Dumbbell Fly
Chest, dumbbell
A fly movement on a 45-degree decline bench to isolate the lower chest with dumbbells.
Target: pectorals. Also works: anterior deltoids, biceps brachii.
Steps
- Set bench to 45-degree decline, secure feet.
- Lie back, arms extended above chest, slight bend in elbows.
- Lower dumbbells in a wide arc to sides.
- Pause at bottom for a stretch.
- Return dumbbells to starting position, squeezing chest.
Common mistakes
- Straightening arms
- Dropping dumbbells too low
- Using too much weight
- Rushing the rep
Breathing
Inhale as you open arms, exhale as you bring weights together.
In the app, search for Decline Dumbbell Fly and add it to a workout.