Dumbbell Decline Twist Fly

Setup

1. 01Set a decline bench to roughly 15 to 30 degrees and hook the feet in.
2. 02Lie back with a dumbbell in each hand extended over the lower chest.
3. 03Start with palms facing each other and a slight elbow bend.
4. 04Pick a lighter load than a standard fly to keep the twist controlled.

Execution

1. 01Lower the dumbbells out to the sides in a wide arc, palms staying in.
2. 02At the bottom stretch, begin the ascent along the same arc.
3. 03As the dumbbells come together, rotate the palms toward the feet.
4. 04Squeeze the chest hard at the top, then rotate back to neutral on the descent.

Checkpoints

• -The twist happens at the top of the arc, not at the stretched bottom.
• -Elbow bend stays fixed through the whole rep.
• -Dumbbells finish close together over the lower chest.
• -Shoulder blades stay set against the bench.

Common mistakes

• -Twisting the wrists at the bottom where the shoulder is most vulnerable.
• -Loading so heavy the twist becomes a jerk.
• -Clanking the dumbbells together and losing tension.
• -Turning the movement into a press under fatigue.