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1 exercise
Decline Dumbbell Flyes
This Your Workout Title 0 min-minute gym workout plan effectively targets your arms and chest. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 1 exercises and see which muscle groups they target. Enjoy!

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1 exercise
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Decline Dumbbell Flyes
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Primary muscle group(s):
Chest, Triceps
Secondary:
Abs, Shoulders
  1. Place a pair of dumbbells on the floor next to a decline bench. Secure yourself in the bench. Pick up dumbbells and hold them above you with a slight bend in the elbow.
  2. Keeping the dumbbells in line with your chest, slowly open up your arms to the sides.
  3. Stop when your upper arms are parallel with the floor.
  4. Squeeze your chest muscles and slowly return to starting position. Repeat.
Primary muscle group(s):
Chest
Secondary:
Shoulders, Triceps
  1. Adjust the pulley lever to be below you. Stand in the center of the pulley machine while holding both handles. Brace your abdominals and take a step forward.
  2. With your chest up, bring the handles up and to the front of your body. The handles will meet at shoulder height.
  3. Pause to feel the contraction in your chest then slowly lower the handles to the starting position.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  • Holding a pair of dumbbells, sit on a flat bench and slowly lower yourself back.
  • Keep a tight core as you push the dumbbells above your chest. The dumbbells will be facing one another and held together.
  • With a slight bend in the elbow, open up your chest and slowly lower the dumbbells to the sides.
  • When the dumbbells are parallel with the ground, pause, and return to the starting position.
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