TARGET TRAINING: DECLINE DUMBBELL FLYES

Decline Dumbbell Flyes

You would be surprised how many people ignore staple exercises. The decline dumbbell flye is a perfect example. You always see people doing flat bench and incline flyes, but the decline flye often gets neglected—and that is a big mistake. Muscles are three dimensional, and it is important to hit them from different planes and angles to maximize growth and reach your full potential.

Points on Execution: 

• Grab a pair of dumbbells and sit on the end of a declined bench. Hook your feet under the footpads—a very important step as you don’t want to slide/shift down at all while performing this exercise. Bring the dumbbells up to your chest and slowly lower yourself until your back is flat against the decline bench.

• Raise the dumbbells straight up above your chest with your palms facing each other and keep a slight bend at the elbows so your arms are not completely locked out. This is your start position.

• Slowly open up your arms while keeping the bend at your elbow fixed and your wrists locked. Keep opening your arms (while carefully controlling the weights) until you feel a deep stretch across your chest muscles and pause for a two count.

• Slowly arc the dumbbells back up to the start position and flex your pecs hard at the top of the movement.

Perform 3–4 sets of 12–15 reps.

MUSCLE INSIDER TIP: 

• Don’t go too heavy with exercise at first. Moderation is key until you are used to the movement. And never drop the weights from the bottom of the movement/outstretched position and risk hyperextending your muscles. Bring the weights close to your chest and curl your body to a more upright position, then you can drop the weights.