Decline Dumbbell Fly
Bench declined about 15-30 degrees; open slightly bent arms out to the sides until the chest stretches, then bring the dumbbells together above the lower chest.
How to do it
Setup
Bench declined 15–30°, legs secured; bells over the chest, palms facing, elbows soft.
Steps
- Open the arms wide until the chest stretches.
- Freeze the soft elbow angle.
- Bring the bells back together over the chest.
Common mistakes
Pressing instead of flying: the arc is the exercise. Overstretching head-down: stop at chest level. Losing the leg lock focus: secured legs, controlled arc.
Breathing
Inhale opening, exhale on the squeeze.
