Decline Dumbbell Flyes
- 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.
- Keeping the dumbbells in line with your chest, slowly open up your arms to the sides.
- Stop when your upper arms are parallel with the floor.
- Squeeze your chest muscles and slowly return to starting position. Repeat.
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Related exercises to discover
Wide Arm Chest Stretch / Reverse Butterfly Stretch
Standing Cable Crossover Press / Flyes
Close-Grip Overhand Barbell Bench Press
Decline dumbbell flyes is a gym exercise that targets chest and triceps and also works abs and shoulders. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Wide arm chest stretch / reverse butterfly stretch, standing cable crossover press / flyes and close-grip overhand barbell bench press. Browse our free illustrated exercise directory for more exercises.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
