How To Do A Decline Dumbbell Fly Video

Exercising anterior deltoids with declined dumbbell flies. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video.

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Have weights handed to you
Press weights overhead
Faced palms inward

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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'm going to show you the proper way to do a decline dumbbell fly. This exercise is a little bit easier if you have someone to hand you these weights after you get set up on the bench. I'm going to demonstrate how to get on this machine with the weights if you're by yourself, so it's a little bit harder. This exercise is going to be working primarily your chest muscles with your anterior deltoids involved as well, the front part of your shoulder. Approach the machine, the bench, swing your legs around, lay back onto the pad. Keeping your back nice and flushed with the pad, press the weights overhead, keeping your palms faced in towards each other, slightly bending your elbows, keeping your hands in line with your chest at all times, slightly bend the elbows as you drop down till your arms are approximately parallel with the floor, and return to the starting position as you exhale, inhale on the way down. Return to the starting position. You just completed a dumbbell decline chest fly working your chest and your shoulders. It's very important to remember a few things: make sure your back is flat against the pad, your feet are locked in position, you maintain proper form.

How to Do a Decline Dumbbell Fly Video

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