Decline Dumbbell Fly

Setup

1. 01Set a decline bench to roughly 15 to 30 degrees.
2. 02Hook the feet under the pads and lie back.
3. 03Press the dumbbells up over the lower chest.
4. 04Turn the palms to face each other.

Execution

1. 01Lower the dumbbells out in a wide arc.
2. 02Keep a fixed, slight bend in the elbows.
3. 03Stop when you feel a full chest stretch.
4. 04Squeeze the pecs to sweep the arms back together.

Checkpoints

• -Elbow angle stays constant; this is not a press.
• -The dumbbells stay over the lower chest line.
• -Shoulder blades stay pinned to the bench.
• -The stretch stops at shoulder level, not below.

Common mistakes

• -Bending and extending the elbows, turning it into a press.
• -Dropping too deep and straining the shoulder joint.
• -Banging the dumbbells together at the top.
• -Using loads too heavy to control the arc.