Fly With Dumbbells, Decline Bench

An isolation exercise using dumbbells on a decline bench to target the lower chest with a wide range of motion.

Instructions

1. Adjust a decline bench to your preferred angle and sit on it with feet secured under the foot pads.
2. Lie back on the decline bench holding a dumbbell in each hand above your chest with arms extended.
3. With a slight bend in your elbows, lower the dumbbells out to the sides in a wide semicircular arc.
4. Lower until you feel a stretch across your lower chest while maintaining the elbow bend.
5. Press the dumbbells back together, squeezing your lower chest hard at the top position.
6. Repeat for the desired number of repetitions.

Tips

• The decline angle shifts emphasis to the lower chest fibers.
• Maintain a constant elbow bend throughout the entire movement.
• Lower the dumbbells in a controlled manner to maximize the stretch.
• Use dumbbells that allow you to maintain proper form throughout all repetitions.
• Keep your feet secured under the pads for stability.
• Breathe out as you press the dumbbells together, breathe in as you lower.
• This variation is excellent for addressing lower chest development.