Decline Dumbbell Flyes


  • This movement is performed on a declined bench. Bring the weights up to your knees first then lie down with them or get someone to pass the weights to you once you are in position.
  • Grasp the dumbbells with overhand grips. Begin with the dumbbells together pressed up directly above your chest. Your elbows should be slightly bent, and your palms facing each other.
  • Carefully - simultaneously, lower the weights down to either sides of your body. You will feel a stretch in the outer pectorals. Keep your palms facing inward and maintain a slight bend in the elbows. Once the dumbbells are parallel with the bench, pause.
  • Hold for 1 second, then press back up in the same arch and contract you pectorals.


  • Everyone has a different range of motion, do not go beyond your own limitations. Use light weight and a slow and controlled method.
Primary muscles Pectoralis major
Secondary muscles Triceps Anterior delts