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Intermediate
Pectorals
Dumbbell Decline Fly
The dumbbell decline fly is a chest exercise done on a bench that tilts down. It works the lower part of your chest muscles. You slowly lower weights out to the sides like wings, then bring them back together to squeeze your chest.
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How to Perform
- 1Lie on a decline bench with your feet locked in place and your head lower than your hips.
- 2Hold a dumbbell in each hand with your palms facing each other and arms straight up over your chest.
- 3Slowly lower the weights out to the sides until you feel a stretch in your chest.
- 4Pause for a second, then squeeze your chest muscles to pull the weights back up to where you started.
- 5Repeat this for as many times as you want.
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