How to Do Dumbbell Decline Fly

Dumbbell Decline Fly is a chest exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Decline Fly

  1. 01Lie on a decline bench with feet secured and hold the dumbbells directly above the lower chest.
  2. 02Lower the dumbbells in a wide arc with a slight bend in the elbows until a stretch is felt in the chest.
  3. 03Contract the pectorals to bring the dumbbells back together above the chest in the same arc.
  4. 04Keep the wrists neutral and the shoulder blades retracted against the bench throughout the set.
  5. 05Exhale during the upward phase and inhale as the weights move apart.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Decline Fly

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Stop the descent when the dumbbells are level with the bench to avoid overstretching the shoulder joint capsule.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Decline Fly questions

What muscles does Dumbbell Decline Fly work?

Dumbbell Decline Fly is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Dumbbell Decline Fly correctly?

Lie on a decline bench with feet secured and hold the dumbbells directly above the lower chest. Lower the dumbbells in a wide arc with a slight bend in the elbows until a stretch is felt in the chest. Contract the pectorals to bring the dumbbells back together above the chest in the same arc. Keep the wrists neutral and the shoulder blades retracted against the bench throughout the set. Exhale during the upward phase and inhale as the weights move apart.

What is the A90 coach tip for Dumbbell Decline Fly?

Stop the descent when the dumbbells are level with the bench to avoid overstretching the shoulder joint capsule.

Is Dumbbell Decline Fly suitable for beginners?

Dumbbell Decline Fly is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Decline Fly?

Dumbbell Decline Fly uses dumbbell.

A90 Intelligence

Put this into a real plan.

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