The Dumbbell Decline Fly exercise is a variation of the traditional dumbbell fly that targets the lower chest muscles. It is performed on a decline bench with the bench set at a slight angle to increase the resistance on the lower chest muscles.
How to perform
Step-by-step instructions for the Dumbbell Decline Fly exercise:1. Lie on a decline bench with your head lower than your feet, holding a dumbbell in each hand with your palms facing each other.
2. Begin with your arms extended above your chest, slightly bent at the elbows.
3. Slowly lower the dumbbells out to the sides in a controlled motion, keeping a slight bend in your elbows.
4. Lower the dumbbells until your arms are parallel to the ground or slightly below, feeling a stretch in your chest muscles.
5. Pause briefly at the bottom of the movement, then slowly bring the dumbbells back up to the starting position, squeezing your chest muscles as you do so.
6. Repeat for the desired number of reps.
Tips:
- Focus on using a slow and controlled movement throughout the exercise to maximize muscle engagement and prevent injury.
- Keep your core engaged and your back flat on the bench to maintain stability and proper form.
- Choose a weight that challenges you without sacrificing form, but allows you to complete the desired number of reps with proper technique.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.