Decline Dumbbell Flyes
The Decline Dumbbell Flyes is a strength movement that targets your chest. Here's how to do it with clean form.
How to do the Decline Dumbbell Flyes
- Lie back on the decline bench with feet secured and dumbbells held above your lower chest, palms facing each other.
- Lower the dumbbells in a wide arc until you feel a stretch across your chest — a slight elbow bend throughout.
- Squeeze your chest to bring the dumbbells back up along the same arc; don't press them.
- Use a weight you can control through the full range — the decline position limits your ability to bail.
Train it in Apex Zone
Apex Zone programs this movement for you, prescribes the weight from your numbers, and an AI coach adjusts it to your recovery. Now in private beta.