Decline dumbbell flys target the inner part of your lower chest. They also stretch your chest and biceps, making them a good addition to any workout program.

Muscle group: Chest


Lie flat on a decline bench with your head lower than your feet. Hold a dumbbell in each hand with your elbows slightly bent and your arms out to your sides. Your elbows should be facing straight down towards the ground and you should feel a stretch in your chest and biceps.

Squeeze your chest to bring the dumbbells up along an arc towards the center, directly above your chest. Hold this position for a moment and squeeze your chest. Next, lower the dumbbells back to their starting position at your sides.


You can add a slight twist at the top of the fly. This means that instead of touching together the dumbbell's sides, you touch their inner sides together.

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