Decline Fly (Dumbbell)
The Dumbbell Decline Fly is an isolation exercise performed on a decline bench that specifically targets the lower pectoral muscles. By extending the arms in a wide arc, this movement helps develop definition in the lower chest while minimizing shoulder involvement compared to flat bench variations.
Since the decline fly places significant torque on the shoulder joint, the AI monitors your RPE and weight history to ensure you aren't overloading the movement beyond your current capacity. By analyzing your recovery data and any logged shoulder sensitivity, the app can adjust volume or suggest alternatives like cables if your joint health indicates potential strain. Additionally, tracking your set performance allows the AI to precisely regulate intensity, ensuring you stimulate the lower pectorals without compensating with momentum or risking injury.
Form Cues
- Set the bench to a 30-45 degree decline and secure your legs firmly
- Maintain a slight, fixed bend in your elbows throughout the movement
- Lower the weights slowly in a wide arc until you feel a deep stretch
- Squeeze your chest muscles specifically to bring the weights back to center
- Keep your shoulder blades retracted and depressed against the bench
- Don't let the dumbbells clang together at the top of the rep
- Don't straighten your arms completely or lock your elbows
- Don't drop your arms excessively deep if you feel shoulder pain
- Don't use momentum or jerk the weights out of the bottom position
Common Mistakes
- Turning the movement into a press by bending elbows too much
- Lifting too heavy and compromising shoulder safety
- Reducing range of motion and missing the stretch
- Lifting the head off the bench during the exertion
- Rushing the negative (eccentric) portion of the lift
Muscles Worked
This exercise primarily isolates the sternal head of the pectoralis major, specifically the lower fibers, providing a deep stretch that is difficult to achieve with standard presses. Secondary engagement comes from the anterior deltoids for stability and the forearms for grip, while the triceps remain relatively inactive compared to pressing variations.
Primary
Secondary
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