Decline flyes


Major muscles used

  • Pectorals - Lower chest
  • Deltoids - Front

Performing decline flyes

  • Lie on your back on a decline bench with your legs parted and feet underneath the foot pads.
  • Hold two dumbbells above you, palms facing each other with your arms extended and slightly bent.
  • The dumbbells should be nearly touching each other above your chest.
  • Slowly lower the dumbbells out and away from each other in a semicircular motion, until they are at chest level. Keep your elbows bent and wrists locked straight.
  • Raise back up to the starting position, keeping elbows bent and back straight.

Be careful

  • Don't let your hands turn away from facing each other.
  • Don't let your elbows become straight or bend greater than a 45 degree angle.
  • Don't let the weights just drop down. Resist the downward force by lowering the dumbbells in a slow, controlled manner.

Alternative exercises to decline flyes

Courtesy of, your Online Personal Trainer


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