How to Do a Decline Dumbbell Fly

Avoiding boredom and plateaus within your exercise regiment, requires adding variety to your routine. The decline dumbbell fly is one exercise that will build mass and help to shape the chest. Targeting the lower and middle pectorals, the decline dumbbell fly will blast a region of your chest that is often ignored by most lifters. However, if you fail to properly train your lower pectorals, you’ll never achieve that rounded, proportional chest that is key for a superb upper body. Read on to learn how to do a decline dumbbell fly.

Difficulty: Moderate

Instructions

Things You'll Need:

• Decline bench
• <br>Dumbbells

1. Lie on a decline bench with your knees bent and your feet positioned underneath the foot pads. Keep your head and back against the bench at all times.

2. Grab a dumbbell in each hand and extend your arms to a slightly bent position. Your palms should be facing one another.

3. Lower the dumbbells to your sides while keeping elbows in a fixed position. Feel the stretch in your pectoral muscles. Bring the weight down until you biceps make a “T” with your chest.

4. Raise the dumbbells toward the starting position. Squeeze your pectoral muscles for a peak contraction. This is considered one repetition.

5. Complete three sets of eight to 12 repetitions.

Tips & Warnings

• If a decline bench is not available, one can be made by placing a step box or platform underneath the side closest to your feet. An elevated sit-up bench can also be used.
• <br>Use a spotter during the exercise to monitor your technique and assist in handing/removing the weights.
• If you experience any shoulder pain or discomfort, try lowering the weight. If pain does not subside, you may be placing too much emphasis on your shoulders during the movement. Try focusing solely on stretching and contracting your pectoral muscles.

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