The decline dumbbell fly is one of the best variations of the dumbbell fly, which targets the lower portion of your chest muscles (lower pec).
This exercise is performed on a bench set at a decline angle (15-30), which shifts the emphasis towards the sternal portion of the pectoralis major (lower chest muscle).
Doing a decline dumbbell fly also strengthens stabilizing muscles around the shoulders, improving shoulder stability and mobility.
Decline Dumbbell Fly Muscles Worked
Primary Muscles
Lower Pectoralis Major
The sternal head of the chest muscle bears the primary load during this exercise, particularly emphasized by the decline angle.
Secondary Muscles
Anterior Deltoids
Front shoulders assist in the movement and stabilization of the arms.
Biceps Brachii
Helps control the movement and provides arm stability throughout the exercise.
Stabilization & Supporting Muscles
Serratus Anterior
Stabilizes shoulder blade movement
Triceps
Assists in arm stabilization
Core Muscles
Maintains body position
Trapezius
Upper back stability
Latissimus Dorsi
Back support and stability
Rotator Cuff
Shoulder joint stability
How To Do
- Secure your legs at the end of the decline bench and lie back with a dumbbell in each hand resting on your thighs. Ensure that your palms are facing each other.
- Once you are lying down, lift the dumbbells to shoulder width and keep your palms facing each other.. Your arms should be fully extended and perpendicular to the floor. This is your starting position.
- Keep a slight bend in your elbows to reduce strain on the biceps tendon, and slowly lower your arms out to the sides in a wide arc until you feel a stretch in your chest. Inhale as you perform this part of the movement.
- Squeeze your chest muscles as you bring your arms back to the starting position, following the same arc used during the descent. Exhale as you lift the weights, emphasizing control and contraction.
- At t-he top of the movement, pause briefly to maximize chest engagement.
- Do 8–12 reps for hypertrophy.
Tips and Form
- Keep your shoulder blades retracted (pulled back and down) throughout the movement. This ensures better chest activation while protecting your shoulders.
- Keep your arms stationary throughout; the movement should occur only at the shoulder joints. Focus on controlling the descent and avoid letting momentum take over.
- Avoid going too deep in the stretch phase, as this can strain your shoulder joints and rotator cuff unnecessarily. Lower the dumbbells only until you feel a stretch in your chest.
- The dumbbells should follow a natural arc. Avoid turning it into a press by bending your elbows too much.
- Slow down both the lowering (eccentric) and lifting (concentric) phases to increase time under tension. (Feel the muscle contraction). I always feel the same during my workout.
Variations and Alternatives
- Cable Decline Fly: Offers constant tension throughout the movement.
- Machine Decline Fly: Great for beginners learning the movement pattern.
- Single-Arm Decline Fly: Helps address muscle imbalances.
FAQ
How many sets and reps should I do?
For muscle growth (hypertrophy), perform 3-4 sets of 8-12 reps. Do 4–5 sets of 15-20+ reps with lighter weights for endurance. Beginners should start with 2-3 sets of 10-12 reps using lighter weights.
Can beginners do decline dumbbell flyes?
Yes, but it’s recommended that you master the flat bench fly first and start with lightweights. Consider using machines or cables initially to learn the movement pattern.
How often should I include this exercise in my routine?
Include decline dumbbell flyes 1-2 times per week as part of your chest workout, allowing at least 48 hours between sessions for proper recovery.
