Decline Dumbbell Flys

Equipment

Gym Equipment Needed

Muscle Group

Chest

Setup

Set a decline bench to a moderate angle you can control. Choose light-to-moderate dumbbells—flys are an isolation movement and should be done with strict control. Make sure your legs are secured under the bench pads and the bench is stable.

Starting Position

Lie back on the decline bench with dumbbells held above your lower chest line. Press them up to start with arms extended and palms facing each other (neutral) or slightly turned inward. Retract and depress your shoulder blades (down and back) to stabilize the shoulders. Keep your chest up, core braced, and a soft bend in your elbows that stays consistent throughout the set.

Execution

Inhale and lower the dumbbells out to the sides in a wide arc, maintaining the same slight elbow bend. Descend until you feel a strong stretch across the chest while keeping shoulders down and controlled—don’t let the dumbbells drop below a comfortable range. Exhale and bring the dumbbells back up along the same arc, squeezing your chest as the weights meet above the lower chest line. Pause briefly at the top without banging the dumbbells together. Repeat for the desired reps with smooth tempo and constant tension.

Tips on doing this exercise

Keep “shoulders down and back” throughout to protect the joint and target the chest.

Maintain a consistent elbow bend—think “hug the tree.”

Use a slow lowering phase (2–3 seconds) to maximize tension and control.

Stop the descent at your deepest pain-free stretch—don’t chase depth at the expense of the shoulders.

To progress: add reps first, then slightly increase load while maintaining the same smooth range and control.

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Common Mistakes

Using too much weight and turning it into a press or losing control

Letting elbows bend and straighten (changes it into a press)

Dropping too deep and overstretching the shoulder joint

Letting shoulders roll forward or shrug up during the movement

Rushing the lowering phase or bouncing out of the bottom

Bringing dumbbells too far forward over the face instead of over the chest line

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Recommended Ranges

Hypertrophy focus: 3–4 sets of 10–15 reps (controlled tempo)

Accessory/pump: 2–4 sets of 12–20 reps (lighter, constant tension)

Strength-endurance: 3–4 sets of 8–12 reps (moderate load, strict form)
Rest 45–90 seconds between sets.

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