Decline Dumbbell fly

Decline Dumbbell fly gif

Coach's Tips

The decline dumbbell fly is great for stretching and strengthening your lower chest.

1. Lie down on the decline bench and hold a dumbbell in each hand.

2. Raise the dumbbells above your chest, keeping your elbows slightly bent and your palms facing each other.

3. Secure your feet firmly on the footrest.

1. Slowly spread the dumbbells to the side while maintaining the elbow angle to stretch your chest.

2. Go down until you feel a stretch in your shoulders and chest, and stop within a pain-free range.

3. Bring the dumbbells back together over your chest using your chest strength.

4. Repeat carefully, ensuring the dumbbells do not collide.

Inhale when you spread the dumbbells apart, and exhale when you bring them together and lift.

1. If you go too deep, it may strain your shoulders, so only go down to a pain-free range.

2. It's better to focus on chest stimulation with lighter weights rather than heavy weights.

3. Make sure to firmly stabilize your feet and core so that your body doesn't slip on the bench.

Curious about a Chest workout plan that includes the Decline Dumbbell fly