Decline Dumbbell Flyes

Decline Dumbbell Flyes are the best way to build up the lower inner chest. And in building up those areas, you give the chest area the well rounded and complete look.

Free standing decline bench, dumbbells (of a suitable weight)


As described in the figure, lie on your back on the free standing decline bench with your feet under the leg brace. Take a dumbbell in each hand and extend your elbows in a slightly bent position with your palms facing each.

Step 1 – Lower the dumbbells to your sides as shown in the figure while keeping your elbows fixed in that bent position. A stretch in your pectoral (chest) muscles will indicate whether or not you are executing this move correctly or not.
Step 2 – Push the dumbbells in an upward motion to bring back to the starting position, and when you bring both dumbbells together, squeeze your chest muscles. Think of yourself as a tree-hugging nature lover while executing the upward motion.
Step 3 – Repeat Step 1 & Step 2 for as many repetitions as possible until you cannot do anymore or based on your trainer’s recommendations.

1. Remember to keep your elbows slightly bent throughout the exercise.
2. Lower the dumbbells (as with all exercises) in a slow and controlled manner.
3. Whatever you do, don’t hold your breath for any kind of weight training but always take a deep breath before executing each repetition of the exercise.
4. Another option is while you are preparing to execute the exercise, you can have the spotter (your trainer, maybe) hand you the dumbbells when you get into position. Especially if the weights used are heavy.

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