Decline 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 Fly
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.
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
