Fitorex

Decline Dumbbell Fly

A decline bench directs the fly towards the lower chest fibres.

  • Isolation
  • Dumbbell
  • Beginner

How to do it

  • Decline bench, elbows fixed and slightly bent
  • Open in a wide arc chasing the stretch
  • Bring together at the top over your lower chest

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

  • Too much range, which stresses your shoulder
  • Using momentum to bring them together

Muscles worked

Primary

  • Chest

Alternatives

PreviousIncline Dumbbell Fly
Form animation: Decline Dumbbell Fly
The same animation you see in the app while logging the set.
Type
Isolation
Equipment
Dumbbell
Level
Beginner
Pattern
Horizontal adduction
Stimulus / fatigue
Medium
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