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Dumbbell Decline Chest Fly 10s · no sound

Dumbbell Decline Chest Fly

A decline-bench dumbbell fly that isolates the lower chest through a long stretch and a tight top-end squeeze.

Primary muscle
Chest
Equipment
Dumbbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Set the bench to a slight decline and lock your feet under the foot pads to anchor your position.
  2. Lie back with a dumbbell in each hand resting on your thighs, then kick them up over your chest.
  3. Press the dumbbells up with palms facing each other and a soft bend held in the elbows.
  4. Lower the dumbbells out to the sides in a wide arc, keeping the elbow bend locked the whole way.
  5. Stop when you feel a deep stretch across the lower chest and the elbows are roughly level with the bench.
  6. Squeeze the chest to bring the dumbbells back together over your chest in the same wide arc.

Common mistakes

  • Bending the elbows mid-rep so the fly turns into a sloppy press and brings the triceps in.
  • Going too heavy and dropping fast into the stretch, which strains the front shoulders.
  • Clanking the dumbbells together at the top instead of squeezing the chest just short of contact.
  • Skipping the bottom of the range so the chest never gets the stretch the fly is meant for.

Muscles worked

Primary
Chest

Same movement, other equipment

Cable Bench Chest Fly Beginner Cable Bench Chest Fly Chest Cable Machine Cable Pec Fly Beginner Cable Pec Fly Chest Cable Machine Machine Pec Fly Beginner Machine Pec Fly Chest Machine

Similar exercises

Dumbbell Chest Fly Beginner Dumbbell Chest Fly Chest Dumbbell Dumbbell Incline Chest Fly Beginner Dumbbell Incline Chest Fly Chest Dumbbell Front Raise And Pullover Intermediate Front Raise And Pullover Chest Dumbbell Incline Dumbbell Flyes With A Twist Intermediate Incline Dumbbell Flyes With A Twist Chest Bodyweight Dumbbell Bench Press Beginner Dumbbell Bench Press Chest Dumbbell

Good to know

What muscles does the Dumbbell Decline Chest Fly work?
Mainly the chest.
What equipment do you need for the Dumbbell Decline Chest Fly?
It uses dumbbells. Without it, the Cable Bench Chest Fly and the Cable Pec Fly train the same muscles the same way.
Is the Dumbbell Decline Chest Fly good for beginners?
GymVim rates it beginner.

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