The outside of your chest gives your pecs definition, and strengthening it also creates that attractive zig-zag pattern in your serratus anterior muscle. Although the chest fly movement is common in strength-training programs, it's not used as often on a decline bench. Adding the decline focuses movement on your lower and outside pecs. Your dumbbell weight should be one that allows you to complete two to three sets of 12 to 15 repetitions. Decline dumbbell flys are not a heavy lifting exercise.
Step 1
Set your decline bench at approximately a 30- to 45-degree angle. Sit on the bench, placing your legs through the supports and hold your dumbbells on your thighs with your palms facing each other.
Step 2
Lie on the bench and straighten your arms to raise your dumbbells over your chest positioned slightly wider than shoulder-distance apart. Continue to face your palms toward each other, but turn the heels of your palms in toward the center line of your body.
Step 3
Bend your elbows slightly and then lower your arms out to the sides until you feel a stretch in your chest. Hold the weights in this position, count to two and then return the weights to the start position by leading with your elbows.
Step 4
Repeat for repetitions and then bend your elbows to place dumbbells on the floor before you sit up.
Things You'll Need
- Decline bench
- Dumbbells
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