Dumbbell Decline Chest Fly

A decline-bench dumbbell fly that isolates the lower chest through a long stretch and a tight top-end squeeze.

Chest Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Lower chest

Secondary

none

Step by step

Set the bench to a slight decline and lock your feet under the foot pads to anchor your position.
Lie back with a dumbbell in each hand resting on your thighs, then kick them up over your chest.
Press the dumbbells up with palms facing each other and a soft bend held in the elbows.
Lower the dumbbells out to the sides in a wide arc, keeping the elbow bend locked the whole way.
Stop when you feel a deep stretch across the lower chest and the elbows are roughly level with the bench.
Squeeze the chest to bring the dumbbells back together over your chest in the same wide arc.

Log your sets. After a few weeks you will see whether it is moving. Free.