Dumbbell decline fly
The dumbbell decline fly is an isolation exercise targeting the pectoral muscles. It is performed on a decline bench, which emphasizes the lower part of the chest. The movement involves extending the arms out to the sides and then bringing them back together in a hugging motion, keeping a slight bend in the elbows throughout.
At a glance
- Area
- Chest
- Main muscle
- Pectorals
- Equipment
- Dumbbell
- Level
- Intermediate
Form tips
- Keep a slight bend in your elbows to reduce stress on the joints.
- Control the movement to avoid using momentum.
- Focus on squeezing the chest muscles at the top of the movement.
- Ensure your back remains flat against the bench.
What to watch out for
- shoulder injuries
- elbow injuries
- chest pain
Also known as
Croci con manubri su panca declinata, decline dumbbell fly