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Dumbbell Decline Fly
Dumbbell fly on a decline bench that targets the lower chest to build hypertrophy and strength; emphasizes deep stretch and contraction in the pectorals.
About Exercise
Equipment
Dumbbells, Decline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Triceps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Lower Chest
Shoulders
6/10Anterior Delts
Triceps
4/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust decline bench to 15-30 degrees. Lie back with dumbbells above chest, palms facing each other, slight elbow bend, feet secured.
- Inhale and lower dumbbells out to sides in wide arc until arms parallel to floor.
- Pause briefly at bottom to feel chest stretch.
- Exhale and squeeze chest to raise dumbbells back to start along same arc.
- Keep elbows slightly bent throughout.
- Maintain shoulder blades retracted.
- Avoid dumbbells touching at top.
- Repeat for reps without momentum.
Coaching Tips
Form Cues
- Squeeze chest hard
- Elbows soft and fixed
- Arc not straight down
- Shoulders packed down
- Core tight
- Slow controlled descent
Breathing
Inhale during eccentric lowering; exhale during concentric raise while bracing core.
Tempo
3-1-2
Range of Motion
Lower until upper arms parallel to floor; raise until dumbbells above chest without full lockout.
Safety
Safety Notes
- Avoid if shoulder impingement present
- Use light weight to protect rotator cuff
- Secure feet to prevent sliding
- Do not overstretch beyond parallel
- Engage core to stabilize
- Consult professional with joint issues
Spotting
Spotter assists by supporting wrists during heavy sets; not typically needed for lighter isolation work.
Common Mistakes
- Locking elbows
- Dropping too low
- Using momentum
- Arching lower back
- Shoulders rolling forward
- Dumbbells clanking together
When to Avoid
- Acute shoulder injury
- Rotator cuff issues
- Lower back pain
Flexibility Needed
- Shoulder horizontal adduction
- Ankle stability for decline position
Build Up First
- Master flat dumbbell fly
- Proper shoulder retraction technique
Also known as
Decline Dumbbell Chest Fly, Decline DB Fly, Lower Chest Dumbbell Fly
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