Decline Dumbbell Flyes

Technique

How to perform Decline Dumbbell Flyes

1. Secure your legs on the decline bench and lie back holding a dumbbell in each hand.
2. Position the weights above your chest with your palms facing one another and a slight bend in your elbows.
3. Open your arms out to the sides while keeping that elbow angle unchanged.
4. Stop the outward arc at a depth you can control without changing the arm position.
5. Bring the weights back above your chest through the same arc, without turning the movement into an elbow-extending press.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head.