The lower chest is one of the harder areas to train because of the lack of variations available and the limited range of motion. That’s why it’s so important to incorporate these best decline dumbbell fly exercises into your chest workout routine. People who want to develop their lower chest muscles can try doing a range of exercises that strengthen the pectoral muscles.
To build more thickness, muscle, and strength in your lower pecs, you need to add decline dumbbell fly to your training regime. Having a well-developed lower chest contributes to the fullness of the upper body and has functional benefits.
Muscles Worked during decline Dumbbell fly
A decline dumbbell fly works the primary work on the lower pectoral muscle of your chest and as well as the fronts of the shoulders. These muscles allow you to move your arm across your chest, such as in a pressing or hugging motion.
Decline Dumbbell fly also engage the rhomboids at the upper back and the biceps as stabilizing muscles.
The move involves the rotator cuff and the back of the shoulders, as well as the serratus anterior, a muscle along the ribs that helps keep your shoulders in proper alignment. Unlike most other chest exercises, the dumbbell fly does not use the triceps muscles, which are at the back of the upper arm.
Benefits of Decline Dumbbell Fly
- The decline dumbbell 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 dumbbell 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 dumbbell 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 Dumbbell Fly Form
- 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.
Decline Dumbbell Fly Exercise Guide
The decline dumbbell chest fly is a variation of the dumbbell fly used to target the muscles of the chest. In particular, the decline dumbbell fly targets the lower chest due to the decline angle used.
Muscles Worked
Primary: Lower pectoralis.
Secondary: Anterior deltoid, triceps.
How To Do Decline DB Fly
- Grab a dumbbell in each hand and lie on your back on a decline bench. Hook your feet into the footpad or roller.
- Extend the dumbbells above your chest. Turn the palms to face each other and the dumbbells directly over your upper chest.
- Slowly lower your arms out to your sides until your wrists come to about shoulder level or slightly above.
- Bring your arms back toward the midline of your body, focusing on using your lower pec muscles to draw them back together.
Tips
- Keep the movement slow and controlled.
- Use a slight decline, such as 30 degrees. Extremes are never the best option.
- If you’re using very heavyweights, have a spotter to handle dumbbells for you once your body is in position.
Decline DB Chest Fly Variations
Here are the best decline dumbbell chest fly exercise variations for building bigger and wider chests.
1. Dumbbell Decline one Arm Fly
The Dumbbell Decline one Arm Fly is a unilateral variation of the decline dumbbell chest fly used to target the muscles of the chest. It is used by those who would like to focus on one side of their chest working at a time.
In particular, the decline dumbbell chest fly targets the lower chest due to the decline angle used.
When performing the one arm dumbbell fly, it is important to start off with the weaker side of your chest.
Muscles Worked
Primary: Lower pectoralis.
Secondary: Anterior deltoid, triceps.
How To Do
- Grab a dumbbell in one hand and lie on your back on a decline bench. Hook your feet into the foot pad or roller.
- Extend the dumbbell above your chest.
- Slowly lower your arm out to your side until your wrist come to about shoulder level or slightly above.
- Bring your arm back toward the midline of your body, focusing on using your lower pec muscles to draw them back together.
- Repeat for as many reps and sets as desired.
Tips
- Keep the movement slow and controlled.
- Always keep a slight bend in the elbows and never lower the weight to the point where you get any sort of pain and pressure at the front of the shoulder joint.
- Always keep a slight bend in the elbows and never lower the weight to the point where you get any sort of pain and pressure at the front of the shoulder joint.
3. Dumbbell Decline Twist Fly
The decline dumbbell twist fly is a slight variation of the decline dumbbell fly.
The movement targets the muscles of the chest, with an emphasis on the lower pecs. It also indirectly targets the muscles of the shoulder and triceps.
The slight added twist, the decline dumbbell twist fly provides, results in a greater contraction on the chest.
Muscles Worked
Primary: Lower pectoralis.
Secondary: Triceps, anterior deltoid, and Lats.
How To Do
- Grab a dumbbell in each hand in each hand with a neutral grip and lie on a decline bench.
- Hold the weights above you at shoulder height. Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally while maintaining the angle at your elbow.
- Once the dumbbells reach chest level, reverse the movement by squeezing your pecs together. As the dumbbells are returning to the starting position, twist the handles so that the bottom of the dumbbells almost touch.
- Without allowing the dumbbells to touch, start the next repetition by untwisting the handles back to a neutral position, and continue until the set is completed.
Tips
- Imagine you’re trying to hug a tree while completing the exercise.
- Avoid touching or banging the dumbbells together at the top of each repetition to keep constant tension.
Frequently Asked Question
Is decline dumbbell fly good?
The decline dumbbell chest fly is a good and effective exercise. It mainly builds chest muscle and strength. The decline fly helps build bigger lifts, like the barbell bench press.
What does decline cable flys work?
A decline dumbbell fly works the primary work on the lower pec muscle of your chest and the front of your shoulders.
What type of flys work lower chest?
Here are the best variations of the decline chest fly exercise that focus on the lower chest. 1. Decline Cable Fly 2. Decline Dumbbell Fly 3. High Cable Fly (High To Low Cable Fly).
Does chest fly work lower chest?
Yes, you could try the cable chest fly, the decline dumbbell chest fly, or the high cable chest fly. These are all great exercises for the lower chest.
Takeaway
The exercises provided in this article will help you strengthen your lower chest. This lower chest dumbbell exercises and Workout plan is recommended for anyone who wants to build body strength and gain muscle on the lower chest.
Let us know, in the comment section below, your favorite exercise!
Thanks for reading.
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Dumbbell Chest Workout That Can Do At Home
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