LiftSets / Exercises / Decline Dumbbell Flyes

Decline Dumbbell Flyes

Works the chest.

What to think about

• Legs locked in before you take the weights.
• Slight bend in the elbow, kept fixed.
• Open to a stretch, squeeze together over the lower chest.

How to do it

1. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
2. Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
3. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
4. Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
5. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

Other exercises for the chest

• Alternating Floor Press
• Barbell Bench Press - Medium Grip
• Barbell Incline Bench Press - Medium Grip
• Bent-Arm Dumbbell Pullover
• Butterfly
• Cable Crossover
• Decline Barbell Bench Press
• Decline Dumbbell Bench Press

Track it in LiftSets

Log decline dumbbell flyes with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.

Coming soon to the App Store