Decline Chest Fly
This chest exercise mainly works your lower chest, with help from your upper chest, middle chest and shoulders. Watch the demo video, then follow the tips below.
Rep Range
10-20
How to do Decline Chest Fly
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.
Muscles worked
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
