Maximize Lower Chest Development with Decline Chest Fly

Decline Chest Fly

Rep Range

10-20

Hints

Lie on the ground, feet flat, knees bent, lifting your lower half. Hold dumbbells above your chest, palms facing each other. Open arms wide in a fly motion, then bring dumbbells back together.

Common Mistakes

Using momentum instead of controlled movement. Not fully engaging chest muscles.

Breathing

Exhale as you open arms; inhale as you bring dumbbells together. Keep a steady breathing rhythm.

Muscle Focus

Primary Muscles

Lower Chest

Secondary Muscles

Upper Chest, Middle Chest, Shoulders, Serratus Anterior

Tertiary Muscles

Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae, Biceps, Triceps