How To Do Decline Dumbbell Fly

Decline Dumbbell Fly Exercise

Decline dumbbell fly is a great exercise for bringing out the lower pecs while enhancing the separating line between the two pecs.

It’s an ideal exercise for building maximum strength and for further breakdown of muscle fibres.

Going slow to keep maximum tension on the muscle is best for this exercise.

Decline Dumbbell Fly How To

  • Position yourself in a decline bench, preferably with your feet tucked under foot pads to keep yourself steady.
  • Hold a dumbbell in each hand and then bring it up so that they’re just above the body keeping the elbows extended but not locked.
  • Once you’re in this position and comfortable, slowly lower the dumbbells down to the sides as you adopt a slight curve in the elbow joint.
  • Pause when the hands are almost parallel with the body and then bring back up to complete the rep.
  • Continue until all reps are completed.

Form and Technique

While doing this exercise, remember to keep the movement pattern steady at all times. Never use momentum to help press the weight back up.

VariationsCable Chest Fly, Decline Dumbbell Press

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Decline Dumbbell Fly