Decline Dumbbell Flyes

Type of exercise:Strength
Measurements:Reps, Weight
Primary Muscle:Chest
Equipment:Dumbbells, Decline Bench


  1. Lie down on a decline bench with your feet secured at the top. Hold a dumbbell in each hand above your chest, arms slightly bent, with your palms facing each other.

  2. Lower your arms in an arc down to your sides while inhaling. Keep going until you feel a significant stretch in your chest.

  3. Return to the starting position in the same arc while exhaling and squeezing your chest. You should only be moving from the shoulders at all times. This completes one repetition.

  4. Repeat for as many reps as needed.


You can do the same thing with your palms facing forwards to work your shoulders more.