Decline Dumbbell Fly – A Great Exercise For Building A Wide Chest

Decline Dumbbell Fly is an amazing weight training lift should be part of any routine to work your chest. Do you want to have optimal form and while getting bigger Pectoralis Majors? Then read this how to guide so you get started out right now.

Decline Dumbbell Fly Exercise Summary

  • Primary Muscles Worked: Pectoralis Major – Sternal
  • Other Muscles (Secondary) Worked: Latissimus Dorsi, Levator Scapulae, Pectoralis Major – Clavicular, Pectoralis Minor, and Rhomboids
  • Equipment: Dumbbells and Decline Bench
  • Mechanics Type: Isolation
  • Force: Push
  • Utility: Auxiliary

Decline Dumbbell Fly Procedure

  • Start by taking up a dumbbell in each hand, the weight should be light enough that you can position on the decline bench after you pick them up. If not you should get on the bench and then have a spotter hand you the weight.
  • Once you are laying on the decline bench with your dumbbells, press then up over you chest so that your arms are vertical.
  • Next, with you arms slightly bent and elbows locked, lower the weight to your side.
  • Pause for a moment then bring the dumbbells back together over your chest keeping your elbows locked.
  • Continue conducting flys until you have achieved a complete set.

Muscles Used

Target (Agonist)

  • Pectoralis Major, Sternal


  • Latissimus Dorsi
  • Levator Scapulae
  • Pectoralis Major – Clavicular
  • Pectoralis Minor
  • Rhomboids

Dynamic Stabilizers

  • None


  • Biceps Brachii
  • Brachialis
  • Obliques
  • Rectus Abdominis
  • Triceps Brachii
  • Wrist Flexors

Antagonist Stabilizers

  • Erector Spinae


If you’d like to experience the most effective gains, you should always use these uncomplicated tips. Likewise, whenever you wish to reduce the likelihood of receiving an injury, you ought adopt these tips.

  • Consume Water. You will have even more energy and recover faster if you intake water during your workout.
  • Perform Power Sets. Is carrying out a set of not one but two different lifts consecutive. Generally there are a couple key methods to undertake power sets, first is to target on a single muscle. The second is to emphasis on different muscle groups.
  • Establish Your Technique Before Increasing The Weight. Possessing correct technique will definitely help prevent injury and faltering early. Quality Form will certainly enable you to develop muscle tissue more quickly.
  • Complete the Right Number Of Sets Using Rest. Your target to begin with might be to do 3 sets to near fatigue. Nevertheless, you can increase to 5 sets. If your muscles aren’t tired at the ending of 3 – 5 some thing should change. Initially you can increase the resistance to make each rep harder. Second, you can decrease the rest time between each set.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You need to avoid these regular mistakes to build and maintain great technique and improve your strength. Likewise, when you steer clear of these problems you will minimize the probability of experiencing injuries.

  • Don’t Relax Your Stomach. Keeping your core tight to protect your backbone by maintaining your internal pressure.
  • Don’t Forget Your Cooldown. You will likely reduce your restoration time frame and reduce soreness should you accomplish a proper cool down.
  • You Don’t Want To Execute The Exact Same Exercises Each And Every Occasion. Any time anyone conduct the exact exercise every exercise routine your muscular tissues will certainly be conditioned to accomplike that sole exercise very well, and you will plateau faster.

To Avoid More Bodybuilding Mistakes Look Here.

Decline Dumbbell Fly Recap

You finally be ready to train with decline dumbbell fly flawlessly. Finally your next level is to implement decline dumbbell fly as apiece of a long term muscle building strategy to train your Pectoralis.

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