Lie on the decline bench with dumbbells held above your chest, arms extended and elbows slightly bent.
Execution
Lower the dumbbells in a wide arc until you feel a chest stretch. Squeeze your chest as you raise the dumbbells back along the same arc to the starting position. Repeat.
Equipment required
Decline Bench, Dumbbells
Target muscles
Chest
More Detailed Information
Dumbbell Decline Fly
How to Do:
Set Up: Adjust a decline bench to an angle of 15-30 degrees. Lie on the bench with your feet secured under the foot pads to maintain stability. Hold a dumbbell in each hand with a neutral grip (palms facing each other).
Starting Position: Extend your arms straight above your chest, keeping a slight bend in your elbows to protect your joints.
Lower the Dumbbells: Slowly lower the dumbbells in an arc motion, bringing your arms outward and downward until you feel a stretch in your chest. Keep the movement controlled and your elbows slightly bent throughout.
Lift the Dumbbells: Reverse the motion by squeezing your chest muscles and bringing the dumbbells back up to the starting position, following the same arc path. Avoid clashing the weights at the top.
Repeat: Perform the desired number of repetitions, maintaining control and proper form.
Benefits:
The dumbbell decline fly targets the lower portion of the chest, helping to build chest definition and strength. It also improves flexibility and stability in the shoulder joint while engaging the pectoral muscles through a wider range of motion.
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