Decline Dumbbell Flyes

Chest · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Lock your legs into the decline bench and lie back with a dumbbell on each thigh; use your legs to bring them over your chest, palms facing each other and arms vertical. With the elbow fixed in a slight bend, open your arms in a wide arc until you feel the chest stretch, breathing in. Close as if hugging a barrel. On a decline the range is shorter and the work lands on the lower chest. The classic mistake is bending the elbow to close, turning it into a press; if that happens, drop the weight.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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