dumbbell decline fly
dumbbell decline fly is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Lie on a decline bench with your feet secured and your head lower than your hips.
Step 2
Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
Step 3
Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
Step 4
Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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