Repeat 10 to 12 times, rest for 30 seconds and repeat for one to two sets. The chief goal of the decline dumbbell fly is to work your pectoralis major or chest muscle. This muscle is the larger of your two chest muscles -- the other is the pectoralis minor. Your pectoral muscles work closely with your deltoid or shoulder muscles to lift heavy objects.
Sports Injury Clinic's example of when you use your pectoralis major is when you put on roll-on deodorant. Strong, defined pectoralis muscles can add definition and muscle tone to your chest. Using the decline bench to perform the dumbbell fly exercise focuses more on the lower portion of the chest and front portion of your shoulders known as the anterior deltoid.
The tendency in the decline fly can be to hold your arms too high, which can place unnecessary strain on your chest. By keeping your arms at a degree angle from your torso, you can work the chest muscles while minimizing injury risk. Additional muscles work with your chest muscles to perform the decline dumbbell fly exercise. This includes your biceps muscles on the front of your upper arm, which work alongside your chest muscles to lift the dumbbells.
If you want to find a workout to transform your pecs from flat to bulging, a wide range of exercises are at your disposal. Some pec-targeting exercises require no equipment, while others, such as the decline fly, require very little to get started.
The benefits of the decline fly will depend on what muscles you want to target. The decline fly exercise targets the sternal, or middle part of your pecs. Add incline exercises to your routine to target other parts of the pecs as well.
Performing a decline fly means lying on a a bench where your head is below your knees with your knees bent around the bench's knee rests. Setting the bench to a decline of around 30 degrees is a standard starting point; if 30 degrees provides too much of a challenge, try 20 degrees.
Hold a dumbbell in each hand above your chest with your elbows slightly bent and your palms facing in. It will require less weight than a decline press, which makes it a great hypertrophy exercise with high reps. Variation: You may want to use a palms facing forward version for different stimulation.
Decline Dumbbell Flyes. Benefits Builds size in the lower pecs Works the triceps, anterior delts, and core Positioning on the bench makes for better isolation and limiting excess momentum. Show female images and videos. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
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