Dumbbell Decline Chest Fly
Target and sculpt your lower chest with Dumbbell Decline Flyes! Feel the stretch and build a powerful chest.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set a bench to a decline position, typically around 15-30 degrees.
2. Lie back on the bench with your head lower than your hips and your feet secured.
3. Start with a dumbbell in each hand, arms extended above your chest, palms facing each other. Slightly bend your elbows to maintain joint safety.
4. Slowly lower the dumbbells out to the sides in a wide arc, keeping the bend in your elbows constant until you feel a stretch in your chest.
5. Without changing the bend in your elbows, bring the dumbbells back to the starting position using a smooth, controlled movement. This is one repetition.
6. Perform the desired number of repetitions, keeping the movement controlled, and avoid letting the weights drop or using momentum.
- Do not lower the dumbbells too deep as it might cause shoulder strain.
- Keep the movement fluid and controlled to maintain tension on the pec muscles.
- Use a weight that allows you to perform the exercise with good form and full control.
- Focus on squeezing your chest muscles as you bring the weights back up.
- Aim for a range of 8 to 12 repetitions for muscle hypertrophy or adjust according to your specific training goals.
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