How To Do Decline Dumbbell Flys Video

Working the chest and anterior deltoids with dumbbell flies on a declined bench will get you in shape fast. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video.

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Works chest and anterior deltoids
Keep back flush with bench
Have palms face each other
Arms parallel to floor

About this Author

Lance is certified personal trainer through American Fitness Association of America. He graduated from UNC with a biology degree and currently works for a gym. He specializes in weight training, circuit training, endurance training, and teaching people the proper forms for exercise. He enjoys helping others reach their goals.

LANCE BUMGARNER: Right now, I am going to show you the proper way to execute a decline dumbbell fly. First, choose your weights based on your fitness needs. This exercise is easier if you have someone to hand you these weights. This exercise is going to be working your chest and your anterior deltoids, the front part of your shoulder. Get set up on the machine, loop your legs around. Lay flat back on the bench, keeping your back nice and flushed with the back pad. Hands straight over chest, palms facing each other, slightly bend your elbows, bringing the weights down by your side, staying in line with your chest until your arms are parallel to the floor. Return to the center, maintaining good form, keeping it slow and in control. Inhale on the way down; exhale on the way out. Return to the starting position. Exit the machine. Just remember a few key points: you need to keep your back flushed with the back pad; your feet locked into position; maintain good form; stay in control of the weights at all times. This is how to do a decline chest fly.

How to Do Decline Dumbbell Flys Video

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