Decline Dumbbell Flyes
Decline Dumbbell Flyes is a resistance exercise – shoulder horizontal adduction exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Anterior deltoid, Serratus anterior, Biceps brachii (stabilization)
- Exercise type
- Resistance exercise – shoulder horizontal adduction
Exercise technique
- Leg support
Secure the foot pads before settling onto the decline bench.
- Take the weights
Use support to bring the dumbbells above your chest, keeping your head and upper back on the pad.
- Neutral hands
Face your palms toward each other and slightly bend your elbows.
- Open
Inhale and open both arms sideways in a wide arc along the chest line.
- Bottom limit
Pause briefly at a comfortable depth before the fronts of your shoulders shift forward.
- Close
Exhale and return the dumbbells above your chest with the same elbow angle.
- Top balance
Bring the weights close without clashing and repeat with your leg restraint and hips stable.
Key technique points
- Secure the leg restraint.
- Do not change the elbow bend.
- Follow an arc in the chest plane.
- Do not shift the weights toward your head.
- Reverse at the bottom without straining your shoulders.
- Control both arms evenly.
Common mistakes
Turning it into a press
Do not bend your elbows deeply on the descent and extend them on the ascent; perform the fly with a fixed arm length.
Opening too far back
Do not lower the dumbbells far below the pad and let the shoulder heads shift forward; stop within a controlled range.
Drifting toward the head
Do not let the decline angle pull your arms toward your head; maintain the opening path beside your chest.
Relaxing the legs
Do not continue if foot-pad contact decreases; prevent sliding before it starts.
Locking the elbows
Do not carry the long-lever resistance with rigidly straight elbows; maintain a small, comfortable bend.
Closing quickly
Do not clash the dumbbells hard above your chest; finish closing slowly with muscular control.
Frequently asked questions
Decline Dumbbell Flyes: why is “Turning it into a press” a mistake?
Do not bend your elbows deeply on the descent and extend them on the ascent; perform the fly with a fixed arm length.
Decline Dumbbell Flyes: why is “Opening too far back” a mistake?
Do not lower the dumbbells far below the pad and let the shoulder heads shift forward; stop within a controlled range.
Decline Dumbbell Flyes: why is “Drifting toward the head” a mistake?
Do not let the decline angle pull your arms toward your head; maintain the opening path beside your chest.
Decline Dumbbell Flyes: why is “Relaxing the legs” a mistake?
Do not continue if foot-pad contact decreases; prevent sliding before it starts.
Decline Dumbbell Flyes: why is “Locking the elbows” a mistake?
Do not carry the long-lever resistance with rigidly straight elbows; maintain a small, comfortable bend.
Decline Dumbbell Flyes: why is “Closing quickly” a mistake?
Do not clash the dumbbells hard above your chest; finish closing slowly with muscular control.
What should I focus on when doing Decline Dumbbell Flyes?
Secure the leg restraint. Do not change the elbow bend. Follow an arc in the chest plane. Do not shift the weights toward your head. Reverse at the bottom without straining your shoulders. Control both arms evenly.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.