Decline Dumbbell Chest Fly

  • Postition bench to preferred decline. Grab two dumbbells and curl them to your shoulders so that you can safely get into position. Then sit down on the bench and roll down to a supine position using your abs.

  • Press the dumbbells over your chest straight toward the ceiling. Face your palms towards each other, bend your arms slightly, then open your arms until your elbows reach shoulder height. Return to starting position.

  • Chest 

  • Arms  Shoulders 

  • Pectoralis major, Anterior deltoids, Biceps

  • TIP: Keep your shoulders pulling away from your ears and perform the entire exercise with a smooth, controlled motion.


Variations for Decline Dumbbell Chest Fly

  • Pullover

    This is close to a full body workout-you will work the chest, back, shoulders and triceps, as well as your legs since they are holding your hips up.

  • Chest Fly

    This exercise works the chest through a broad range of motion and allows you to work deeply within the pecs.

  • Barbell Pullover

    This is close to a full body workout-you will work the chest, back, shoulders and triceps, as well as your legs since they are holding your hips up. You may be able to use a few pounds more using a barbell instead of a dumbbell.

 

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