Decline DB Fly: Muscle Worked, Benefits, Alternate

The decline DB fly, a bodybuilding favorite, is an isolation exercise and are usually performed after big compound lifts, like the bench and decline press.

It is considered to be the perfect finishing move and a great way to focus on your chest after many pressing exercises.

As we all know, a well-shaped chest is one of the most important qualities of a good physique. To build more thickness, muscle, and strength in your lower pecs, here is the best lower chest decline DB fly exercise that you need to add to your training regime.

Having a well-developed lower chest contributes to the fullness of the upper body and has functional benefits.

Decline DB Fly Benefits

  • The Decline DB chest fly can help open up your chest muscles. Chest openers may help reduce upper back pain, increase range of motion, and reduce tightness in the upper body.
  • Having a stronger chest will not only enhance your physique, but will also help you out with daily activities and improve your sporting performance.
  • While the main focus of a decline DB chest fly is on your chest, it will also target muscles in your shoulders, back, and arms which are used to help stabilize the weight during the exercise.
  • The decline fly doesn’t require much equipment to perform. You can do dumbbell flyes while lying on the floor if you don’t have a bench.

Decline DB Fly Muscle Worked

The Decline DB chest flys primarily muscle worked are lower pectoralis major muscles, In addition to its target the main pec muscle.

The decline DB fly has the involvement of several synergist muscles, these muscles include,

A handful of other muscles worked or play the role of stabilizer muscles, during decline Db fly, include your

Decline DB Fly Form

  • Use a slight decline such as 30 degrees. Extremes are never the best option.
  • Start with a light set of dumbbells if you’re a beginner, and slowly increase the amount of weight each week as you build strength.
  • Don’t let the dumbbells touch as they meet at the top, holding for a second in the contracted position.
  • Make sure you keep your elbows bent. You should never fully straighten your arms, or lock them out, as this forces the weight you’re lifting onto the elbows and shoulder joints, which increases your chance of injury.
  • Don’t let your elbows drop too far when you’re in the start position, they should remain in line with your torso when you’re lying on the bench.
  • Maintain control, with a 4-second descent, slight pause and contract with a reverse motion, hold and repeat.
  • Pick a weight that you can control, that’s not too light or too heavy — find what’s right for you.

How To Do Decline DB Fly

The decline DB chest fly is a variation of the dumbbell fly used to target the muscles of the chest. In particular, the decline chest fly targets the lower chest due to the decline angle used.

Decline DB Fly

Execution Steps

  1. Grab a dumbbell in each hand and lie on your back on a decline bench. Hook your feet into the footpad or roller.
  2. Extend the dumbbells above your chest. Turn the palms to face each other and the dumbbells directly over your upper chest.
  3. Slowly lower your arms out to your sides until your wrists come to about shoulder level or slightly above.
  4. Bring your arms back toward the midline of your body, focusing on using your lower pec muscles to draw them back together.

Set and Reps

  • 4-5 Sets
  • 8-12 Reps

Best Alternate of Decline DB Fly

Dumbbell Pullover

Dumbbell Pullover is the best exercise to build a strong rib cage and build serratus anterior muscle to build a complete chest and back.

Pullovers work directly on the serratus anterior muscle to develop the back. This exercise is done lying across on a bench with a heavy dumbbell.

Dumbbell Pullovers

High Cable Fly (High to Low Cable Fly)

The High To Low Cable Fly is a variation of the chest fly is a great exercise to target the lower portion of your chest.

High to low cable fly is a machine exercise that primarily targets the chest and to a lesser degree also targets the shoulders and triceps.

High Cable Fly (High to Low Cable Fly)

Thanks for reading.

Stay Fit, Live a Happy and Healthy Life

The decline DB chest fly is a variation of the dumbbell fly used to target the muscles of the chest, and it works especially well for targeting the lower chest because of the angle at which it is done.

10 Best Lower Chest Exercises To Build Your Pecs | Workout For Lower Chest

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