Decline Dumbbell Fly-Correct Form,Benefits and Muscles Used

The decline dumbbell fly is a compound strength training exercise and is useful for developing the lower pectoral or chest muscles. This exercise is relatively easy to perform and does not require any special equipment. All you need is a pair of dumbbells and a bench having a ~20°-30° slope.

Correct Form Of Decline Dumbbell Fly 


The following is a step-by-step guide to perform the decline dumbbell fly exercise.

  • Sit on the edge of a decline bench and fix your legs in the foot-rests provided. The dumbbells should be on your knees.
  • With the dumbbells in your hands, slowly lie down on the bench, and adjust your posture. Your back should be flat on the bench and feet firmly fixed in the foot-rests.
  • If you have a spotter (an I recommend that you do), lay down on the bench first and then request him to hand you the dumbbells.
  • Bring the dumbbells up and above your chest, so that your arms are perpendicular to the floor. Keep your arms straight and palms should be facing each other. Wrap your thumbs around the dumbbell bar. This is the starting position.
  • Take a deep breath and slowly bring the dumbbells towards your sides in an arc-like path, until the dumbbells are almost in-line with your chest.
  • Your arms should be slightly bent at the elbows, and make sure that the arms remain stationary throughout the motion, and the movement is at the shoulders. Feel the stretch in your pectoral muscles.
  • Exhale and return the dumbbells to the starting position, following the same arc of motion as you did coming down. Squeeze your muscles at the top.

Alternate Exercises: Cable Fly, Cable Crossovers

Variations in Decline Dumbbell Fly


Although there is nothing much you can vary in a decline dumbbell fly exercise, there are just 2 things that you can alter, if you like.

  • You can vary the angle of the bench. however, it is not recommended.
  • You can choose a grip in which the palms face forward, rather than palms facing each other.

Precautions To Keep in Decline Dumbbell Fly 


Here are a few precautions that you need to keep while performing the decline dumbbell fly.

  • Always begin with lighter weight than you can pick. Gradually add weight to the exercise.
  • Always work out with a spotter. There is a good chance of the dumbbells going here and there, and with heavy weight, it is a potential arm/shoulder injury waiting to happen. A spotter will ensure this situation never arises.
  • Keep your back flat against the bench, and do not lift it off the mat. Thats a potential back injury.
  • The movement of the dumbbells should always be under control. Bring the dumbbells down under your own strength, and not that of gravity.
  • Try to keep your arms fixed and let only the shoulders move.
  • Do not strike the dumbbells together at the top, as dust and debris can fall into your eyes.

Video: Decline Dumbbell Fly

Muscles Used in Decline Dumbbell Fly


The following muscle groups are involved during a decline dumbbell fly exercise:

1. Pectoral Muscles

2. Anterior Deltoids

3. Triceps Brachii

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