dumbbell decline fly

Primary target: Pectorals
Equipment: Dumbbell
Body part: Chest
Secondary muscles: Shoulders

Secondary muscles

Shoulders

Step by step

1
Lie on a decline bench with your feet secured and your head lower than your hips.
2
Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
3
Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
4
Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position.
5
Repeat for the desired number of repetitions.

How to perform

Lie on a decline bench with your feet secured and your head lower than your hips. Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest. Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position. Repeat for the desired number of repetitions.