Decline Dumbbell Fly
A dumbbell fly on a declined bench that opens and closes both arms with a fixed elbow bend.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Horizontal push
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Use a bench set to a slight decline with the legs secured by its supports.
- Hold a dumbbell in each hand above the chest with palms facing each other and a small elbow bend.
Do the rep
- Open both arms in a wide arc until the upper arms reach the line of the trunk.
- Bring both weights back above the chest without bending the elbows into a press.
What counts as a rep
One rep opens both upper arms to the line of the trunk and returns both dumbbells above the chest with the same slight elbow bend.
One rep opens both upper arms to the line of the trunk and returns both dumbbells above the chest with the same slight elbow bend.
Breathing
Breathe in as the arms open; exhale as they close.
Cues
- Keep a small fixed elbow bend.
- Use light weights and stop at the trunk line.
Common mistakes
Turning the fly into a press
What you seeThe elbows bend more as the arms open.
FixUse less load and hold the same small elbow bend.
A fixed elbow bend preserves the fly path.
Stop the set if
- Stop if you feel sharp pain.
- Stop if you lose your grip or cannot control the dumbbell path.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
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