Dumbbell Decline Fly

An isolation exercise for the lower chest. It provides a deep stretch and targets the lower fibers of the pectorals through a wide arc.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Lie on a decline bench. Hold dumbbells over your lower chest with a neutral grip and a slight bend in the elbows.

Instructions

1. Lower the weights in a wide arc until you feel a stretch.
2. Use your chest to bring the weights back together.
3. Maintain the elbow angle throughout.
4. Control the eccentric phase.
5. Keep shoulders down.

Common Mistakes

1. Bending the elbows too much.
2. Crashing weights together.
3. Overstretching the shoulders.

Alternative Exercises

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Upper Chest Crossovers

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