Dumbbell Decline Fly Exercise Guide
Exercise Profile
- Target
- Pectoralis Major Sternal Head
- Equipment
- Dumbbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major Sternal Head
- Secondary Muscles
- Deltoid Anterior, Pectoralis Major Clavicular Head, Biceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Decline Dumbbell Fly, Dumbbell Fly
How to: Dumbbell Decline Fly
- Set up a decline bench at a 30 to 45-degree angle and lie back with a dumbbell in each hand.
- Extend your arms straight up over your chest, palms facing each other.
- Slowly lower the dumbbells out to the sides, keeping a slight bend in your elbows.
- Once you feel a stretch in your chest, bring the weights back together by squeezing your chest.
- Repeat for the desired number of reps.
Common Mistakes
- Lifting too heavy weights, compromising form.
- Not engaging the core, leading to arching of the back.
- Allowing weights to drop too low, risking shoulder injury.
Modifications
- Perform the exercise with lighter weights to reduce strain.
- Use resistance bands as a low-impact alternative.
Tips
- Keep your elbows slightly bent throughout the movement.
- Focus on bringing the weights together using your chest muscles to avoid straining your shoulders.
- Ensure a controlled movement, especially while lowering the weights.
Dumbbell Decline Fly Alternatives
Tags
chest
strength
fly
dumbbell
pectorals
intermediate