Chest
Fly With Dumbbells, Decline Bench
A precise isolation movement designed to target the lower pectoral fibers and enhance chest definition.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.