Enhance Chest Definition with Decline Fly

Decline Fly

Rep Range

10-20

Hints

Lie on the ground with your feet flat, knees bent, and lift your lower half to create a decline angle. Hold a dumbbell in each hand above your chest, palms facing each other. Open your arms wide in a fly motion, lowering the dumbbells to the sides. Return the dumbbells back to the starting position by bringing them together above your chest.

Common Mistakes

Using momentum to lift the dumbbells instead of controlled movement. Not fully engaging the chest muscles during the fly.

Breathing

Exhale as you open your arms for the fly; inhale as you bring the dumbbells back 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