dumbbell decline fly

How to perform it

Lie on a decline bench with your feet secured and your head lower than your hips. Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest. Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position. Repeat for the desired number of repetitions.

1. 1Lie on a decline bench with your feet secured and your head lower than your hips.
2. 2Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
3. 3Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
4. 4Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position.
5. 5Repeat for the desired number of repetitions.