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.
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
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.
This exercise works the chest through a broad range of motion and allows you to work deeply within the pecs.
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.
Add exercises to a workout by clicking the 'Add To Workout' button.