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Decline Dumbbell Flys

Isolate your Chest Muscles with this Dumbbell Fly Variation and Lower Chest Exercise done on a Decline Bench

Welcome to our Decline Dumbbell Flys Exercise Instruction Guide! 

On this page you'll learn how to do this chest exercise using the correct technique. Below you'll find pictures, exercise instructions, and tips on how to get the most out of this and other Weight Training Exercises so you can immediately add to your Weight Training Programs and next Chest Workout.

Have you seen our Best Chest Exercises list yet? See if this chest fly variation made the cut! Also, make sure to view our Dumbbell Exercises page for a list of all exercises that utilize dumbbells. 

Exercise Summary

Exercise Name:Dumbbell Flyes
Main Muscle:Chest
Secondary Muscle(s):N/A
Exercise Type:Isolation, Push
Equipment Required:Dumbbells, Decline Bench

Exercise Description and Instruction:

Decline Dumbbell Flys are an isolation chest exercise that work your pectoralis major from a different motion and angle than bench press exercise variations, like the Dumbbell Bench PressChest flys like this one and Dumbbell Pullover variations are good weight training exercises to sprinkle in your chest workouts. 

decline dumbbell flys
decline dumbbell flys

To Perform This Exercise:

  1. Lie on a decline bench with your arms out to your sides, your elbows pointing down, and your palms facing up. Hold the dumbbells at about shoulder height.

  2. Exhale and focus on using your chest to raise the dumbbells in a wide arc above the middle of your chest until they are directly above you and facing each other.

  3. Inhale and slowly lower the weight along the same path back to starting position.

  4. Repeat for the desired number of repetitions.


  1. Picture yourself hugging a wide tree.

  2. Your arms should remain stationary throughout the exercise. The movement should only occur at the shoulder joint.

  3. Concentrate on squeezing your chest muscles as you lower and raise the weight.

  4. Keep your shoulders and back on the bench at all times throughout the exercise. 

Other Popular Upper Body Exercises:

Check out some of our other popular Arm Exercises and Variations:

Now that you've seen Decline Dumbbell Flys, check out all of our different Chest Exercises.

Or, check out these other pages of interest:

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