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Decline Dumbbell Flyes
Home >>  Exercises >> Chest >> Decline Dumbbell Flyes
Exercise Data

Type: Strength
Main Muscle Worked: Chest
Other Muscles: Shoulders
Equipment: Dumbbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push


9.0
Excellent
Decline Barbell Flyes- Images
START
FINISH
Decline DB Flyes - Guide
Alternative Exercises For Decline DB Flyes
9.0
Decline DB Bench Press
Muscle Targeted: Chest
Cable Cross Over
Muscle Targeted: Chest
Muscle Targeted: Chest
Dips - Chest Version
9.0
9.0
Main Muscle: Chest
  Chest
  Middle Back
  Shoulders
  Biceps
  Triceps
  Traps
  Abs
  Forearms
  Glutes
  Lats
  Lower Back
  Quards
  Hamstrings
  Calves
EXERCISES
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1.   Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand
     on top of your thighs. The palms of your hand will be facing each other.

2.   Once you are laying down, move the dumbbells in front of you at shoulder width. The palms
     of the hands should be facing each other and the arms should be perpendicular to the floor
     and fully extended. This will be your starting position.

3.   With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your
     arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you
     perform this portion of the movement. Tip: Keep in mind that throughout the movement, the
     arms should remain stationary; the movement should only occur at the shoulder joint.

4.   Return your arms back to the starting position as you squeeze your chest muscles and
     breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.

5.   Hold for a second at the contracted position and repeat the movement for the prescribed
     amount of repetitions.

Variation: You may want to use a palms facing forward version for different stimulation.







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