Decline Dumbbell Fly
Primary Muscle Group: Pectorals
Secondary Muscle Group: Shoulders, Triceps
Equipment Needed: Dumbbells, Decline Weight Bench
The Benefits of Decline Dumbbell Fly
The Decline dumbbell chest fly is an upper body isolation exercise targeting the chest and is typically used to develop the lower chest. It will require less weight than an incline press, which makes it a great hypertrophy exercise with high reps.
Isolation exercises, such as the incline dumbbell fly, are primarily used by lifters with aesthetic based goals. They can be used by lifters with strength based goals, however, the exercise itself will have limited carry over into increasing maximum strength. The Decline angle used during the incline dumbbell fly provides a unique challenge to the exercise and also emphasizes the upper chest. This exercise is best used on chest workout days including traditional bodybuilding splits. Some key benefits of doing the decline Dumbbell flys are;
Adds size and strength to the lower pecs.
Also works the anterior deltoids, biceps, and triceps.
Core and lower body engagement to maintain stability on the bench.
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If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our Workout Plans With Coaching for professionally designed workout plans that have been proven to get results.
The Risks of doing Decline Dumbbell Fly
If not done correctly the decline dumbbell fly can cause muscle strains or tears. These injuries are usually the result of lowering your arms too far. This results in your elbows being lower than your shoulders. That's most commonly causing the lead up to tearing your muscle and ligaments in around your chest and shoulders. It can really cause serious and painful, long-lasting damage. Make sure you warm up and build your weight up over time.
How To Do Decline Dumbbell Fly
1. Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on a decline bench.
2. To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, then press the dumbbells to lockout at the top.
3. Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally while maintaining the angle at your elbow.
4. Once the dumbbells reach chest level, reverse the movement by squeezing your pecs together and bringing the dumbbells back to their starting position.
5. Without allowing the dumbbells to touch, start the next repetition, and continue until the set is completed.
For Perfect Technique
Imagine you’re trying to hug a tree while you complete the exercise.
Don’t squeeze the dumbbell handles excessively tight as this can over recruit the forearms and biceps thereby reducing activation of the pecs.
Avoid touching or banging the dumbbells together at the top of each repetition in order to keep constant tension on the intended muscle groups.
Always keep a slight bend in the elbows and never lower the weight to the point where you get any sort of pain and pressure at the front of the shoulder joint.
If you’re feeling pain within the shoulder joint itself (specifically at the front), ensure your shoulder blades are slightly retracted and try to keep the shoulder girdle “packed”.
Keep your feet flat on the floor, focus solely on keeping your elbows bent and activating your pecs.
Ensure you maintain some tension in your abs and don’t allow your lower back to excessive arch.
Once you have mastered the Decline Dumbbell Flys exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Decline Bench Press
1. Before starting the Decline Barbell Bench Press exercise, set the bench to 15 to 30 degrees on a decline.
2. Secure your feet at the end of the bench. Lie down with your eyes under the barbell.
3. Grip the bar with your palms facing forward, arms slightly wider than shoulder-width apart.
4. Straighten your arms to lift the barbell from the rack. Move it over your shoulders, locking your elbows.
5. Inhale and slowly lower the barbell until it touches your mid-chest, keeping your elbows 45 degrees from your body. Pause.
6. Exhale and lift the barbell to starting position, locking your elbows.
How To Do Machine Chest Press
1. Sit comfortably on the machine with your feet placed firmly on the floor about shoulder-width apart. If your machine has an adjustable seat height, ensure that the setting allows your arms to push at a horizontal position to the ground when your arms are fully extended.
2. Grasp the handles with a full grip and maintain a neutral wrist position with your wrists in line with your forearms.
3. Push the bars outward to full extension but without locking out the elbow, exhaling as you press out. Keep your head steady against the upright pad and your neck still. You should feel significant resistance during the pressing motion.
4. Pause briefly at full extension, then allow the bars to return toward your chest and inhale during the negative part of the rep.