Decline Dumbbell Flyes

An isolation movement on a decline bench where dumbbells are lowered in a wide arc, stretching and contracting the chest.

Instructions

1. Secure your legs at the end of the decline bench and lie back with dumbbells on your thighs, palms facing each other.
2. Press the dumbbells to arm’s length in front of you at shoulder width with a slight bend in your elbows.
3. Maintain this slight elbow bend throughout the entire movement; the arms should remain stationary at the shoulder joint.
4. Lower your arms out at both sides in a wide arc until you feel a stretch across your chest.
5. Breathe in as you perform this lowering portion of the movement.
6. Return your arms back to the starting position by squeezing your chest muscles as you exhale.
7. Maintain the same arc of motion used to lower the weights.
8. Hold briefly at the contracted position and repeat for the prescribed repetitions.

Tips

• The arc of motion should be smooth and controlled, resembling a bird flapping its wings.
• A slight elbow bend reduces stress on the shoulder joint and biceps tendon.
• Focus on the stretch in the chest at the bottom of the movement.
• The decline angle allows for deeper chest stretching than flat or incline variations.