Decline Dumbbell Fly
- Primary muscles
- Chest
- Secondary muscles
- Triceps
- Equipment
- Dumbbell
- Movement pattern
- Horizontal Push
Steps
- 1 Lie supine on a decline bench with your head lower than your feet, holding a dumbbell in each hand with a neutral grip.
- 2 Extend your arms upwards over your chest, keeping a slight bend in your elbows, with the dumbbells almost touching.
- 3 Slowly lower the dumbbells out to your sides in a wide arc, maintaining the slight bend in your elbows, until you feel a stretch in your chest.
- 4 Reverse the movement by bringing the dumbbells back up in the same arc over your chest, squeezing your chest muscles at the top.
