Dumbbell Decline Fly

Dumbbell Decline Fly


Utility: Auxiliary
Mechanics: Isolated
Force: Push



Grasp two dumbbells. Lie supine on decline bench. Support dumbbells above upper abdomen with arms fixed in slightly bent position. Internally rotate shoulders so elbows are to sides.


Lower dumbbells to sides until chest muscles are stretched with elbows fixed. Bring dumbbells together in wide hugging motion until dumbbells are nearly together. Repeat.


Keep elbows at fixed angle, only slightly bent, and pointing outward, opposite direction of upward motion. Anterior Deltoid will no longer act as synergist in steep decline bench position.

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