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Last updated March 2, 2026
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chest
Decline Chest Fly (Dumbbell)
Lie on a decline bench and open your arms wide with dumbbells, then squeeze them together in a hugging arc to target the lower chest.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- High
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
chest
Secondary
front shouldersbiceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbellbench
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Set an adjustable bench to a decline angle (15–30 degrees).
- Secure your legs under the leg pad for stability.
- Pick up a dumbbell in each hand and lie back on the bench.
- Step 2Starting Position
- Press the dumbbells above your chest with arms nearly straight.
- Maintain a slight bend in your elbows — do not lock them out.
- Turn your palms to face each other.
- Step 3Execution
- Lower the dumbbells in a wide arc until your arms are roughly level with your chest.
- Keep the elbow angle fixed throughout the movement.
- Squeeze your chest muscles to bring the dumbbells back together over your lower chest.
- Control the movement on both the descent and ascent.