What is the benefit of the decline angle?

The decline angle shifts the focus to the lower portion of the pectoralis major and reduces the involvement of the anterior deltoids compared to flat or incline flies.

How heavy should the dumbbells be for this exercise?

Because this is an isolation movement that puts leverage on the shoulder joint, you should use lighter weights than you would for a chest press and focus on high repetitions and control.

Is this exercise safe for the shoulders?

It is safe if you maintain a slight bend in the elbows and stop the descent when the dumbbells are level with your torso. Avoid going deeper than your natural range of motion.

Decline Dumbbell Fly Guide: Target Your Lower Chest

Master the decline dumbbell fly with our expert guide. Learn the proper technique to isolate the lower pectorals and build a well-defined chest.

How to Perform

Secure your feet under the pads of a decline bench set to a 15 to 30-degree angle and lie back with a dumbbell in each hand.
Press the weights directly above your lower chest with your palms facing each other and a slight bend in your elbows.
Lower the weights out to the sides in a wide arc until you feel a comfortable stretch across your chest.
Maintain the slight bend in your elbows throughout the descent to protect the joints and keep tension on the muscles.
Squeeze your chest muscles to pull the dumbbells back to the starting position using the same arc-like motion.
Avoid touching the dumbbells at the top to maintain constant tension on the lower pectorals.

Common Mistakes

Clapping the weights together at the top of the movement
Lowering the dumbbells too far and overstretching the shoulder joint
Turning the movement into a press by excessively bending the elbows
Using momentum or bouncing the weights at the bottom of the rep

Muscles Worked

Primary movers

Chest

Stabilizers

Anterior Deltoids
Triceps Brachii
Biceps Brachii

Related Guides

Chest · Chest