Exercise library
Chest
Decline Dumbbell Flye
- Primary muscle
- Chest
- Also works
- Shoulders
- Equipment
- Dumbbell
- Movement pattern
- Horizontal push
- Role in a program
- Accessory
How to do it
Anchor your legs on a decline bench and hold the dumbbells over the lower chest with a fixed elbow bend. Open the arms out in a wide arc to a stretch, then squeeze them back together. The decline biases the lower pecs.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the chest — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Decline Dumbbell PressDumbbellHorizontal push
- Dumbbell Bench PressDumbbellHorizontal push
- Dumbbell FlyeDumbbellHorizontal push
- Incline Dumbbell FlyeDumbbellHorizontal push
- Incline Dumbbell PressDumbbellHorizontal push
- Neutral-Grip Dumbbell Bench PressDumbbellHorizontal push
No-equipment alternatives
Training at home or on the road — bodyweight options for the chest: