Declined dumbbell flyes

Exercise / Chest

Declined Dumbbell Flyes overview

Declined Dumbbell Flyes are an effective isolation exercise targeting the lower part of the chest. By incorporating an inclined position on a decline bench, this exercise provides a unique angle for enhanced muscle engagement. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of Declined Dumbbell Flyes in your workout routine.

Declined Dumbbell Flyes primarily focus on isolating the lower pectoral muscles, contributing to improved chest definition and overall upper body development.

Declined Dumbbell Flyes how to perform

  • Step 1: Set up a decline bench at a slight angle.
  • Step 2: Lie back on the bench with your head lower than your hips.
  • Step 3: Hold a dumbbell in each hand above your chest, arms extended but slightly bent.
  • Step 4: Lower the dumbbells outward and downward in a wide arc, feeling a stretch in your chest.
  • Step 5: Return to the starting position by squeezing your chest muscles.

Perform each repetition with controlled and deliberate movements, focusing on the contraction of the lower chest.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Use a moderate weight to ensure proper form and prevent strain.
  • Maintain a slight bend in your elbows throughout the movement.
  • Keep your shoulder blades retracted for stability.
  • Control the descent of the dumbbells to maximize muscle engagement.


  1. Single-Arm Declined Dumbbell Flyes: Isolate each side of the chest independently.
  2. Pronated Grip Flyes: Change your hand positioning for a different angle of chest activation.
  3. Paused Reps: Add a brief pause at the bottom of each repetition to increase time under tension.
  4. Machine Declined Flyes: Utilize a chest fly machine for a controlled and guided movement.