Decline Chest Fly (Dumbbell)
Trains the chest. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Decline Chest Fly (Dumbbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a chest exercise that is, there are 14 on the Chest page.
Muscles worked
What Decline Chest Fly (Dumbbell) trains
Technique
How to do the Decline Chest Fly (Dumbbell)
- Begin by lying on a decline bench with your feet secured and holding a dumbbell in each hand, arms extended straight out to your sides at chest level with palms facing up.
- Raise the dumbbells up in a wide arc until your arms are straight above your chest, maintaining a slight bend in your elbows.
- Slowly lower your arms back out to the sides in a controlled motion, keeping the slight bend in your elbows, until your arms are level with your chest.
- Repeat the steps for the desired number of repetitions, maintaining control throughout the exercise.
Form cues
Getting it right
- Exhale as you raise the dumbbells and inhale as you lower them.
- Avoid locking your elbows; maintain a slight bend to protect your joints.
- Ensure your wrists remain straight and aligned with your forearms.
Substitutes
Swap Decline Chest Fly (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Decline Chest Fly (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.