Decline Dumbbell fly: Muscle Worked, Benefits, Variations

Do you want to take your chest workout to the next level? Look no further than the decline dumbbell fly.

This exercise targets the lower chest muscles, giving you a chiseled and defined look.

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 dumbbell decline fly exercises into your chest workout routine.

But before you dive into this exercise, it’s important to know how to do this exercise properly to avoid injury and get the most out of it.

In this blog, we’ll take a deep dive into the following topic:

  • What is decline dumbbell fly,
  • Muscles Worked during decline dumbbell fly
  • Decline fly benefits,
  • How to perform a dumbbell decline fly with proper form and technique
  • Best Variations
  • Common mistakes to avoid

What Are Decline Dumbbell Fly ?

The decline dumbbell chest fly is a type of strength training exercise that targets the chest, mainly the lower pec muscles.

It is performed on a decline bench, which is set at a downward slope of around 30 to 45 degrees.

It involves lying on a decline bench with your head lower than your feet and holding a dumbbell in each hand.

After that, you lower the dumbbells to your sides in a wide arc while keeping your elbows slightly bent.

You can increase the range of motion and engagement of your chest muscles by performing the exercise on a decline bench.

Muscles Worked During Decline Dumbbell Fly

A decline dumbbell fly works the primary work on the lower pectoral muscle of your chest.

In addition to its target, the main pec muscle. The dumbbell decline fly has the involvement of several synergist muscles, these muscles include,

A handful of other muscles worked or play the role of stabilizer muscles, including your

Muscles Worked During Decline Dumbbell Fly

Benefits of Decline Dumbbell Fly

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.

  • Unlike other chest exercises, this exercise targets the lower chest muscles more effectively.
  • This helps increase muscle mass, strength, and definition in the chest..
  • Compared to other chest exercises, it provides a greater range of motion.
  • The workout can be performed with a variety of weights and variations to add diversity to your workout routine
  • 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.
  • The main focus of a dumbbell fly is on your chest, but the exercise will also target muscles in your shoulders, back, and arms.
  • The dumbbell fly doesn’t require much equipment to perform. If you don’t have a bench, you can do dumbbell flyes while lying on the floor.

How To Do Decline Dumbbell Fly

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.

How To Do Decline Dumbbell Fly

To Do The Decline DB Fly, follow these steps:

  • Set a decline bench at a 30-45 degree angle.
  • Lie on the bench with your head at the lower end and your feet firmly on the floor.
  • 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 the dumbbells down in a wide arc, keeping your elbows slightly bent until your arms are parallel to the floor.
  • Pause for a second and then bring the dumbbells back up to the starting position.
  • Repeat for the desired number of reps.


  • Keep the movement slow and controlled.
  • Use a slight decline, such as 30 degrees. Extremes are never the best option.
  • Remember to keep your core engaged and your back pressed firmly into the bench.
Know More: 10 Best Chest Workout With Dumbbells

Decline DB Chest Fly Variations

There are several variations of the decline dumbbell fly that you can try to add variety and challenge to your workout routine.

Variations include:

  • Single-arm decline dumbbell chest fly,
  • The decline chest fly with twist
  • Decline dumbbell chest fly with neutral grip,

It can help keep your workouts interesting and challenging while providing a full range of motion for your chest muscles.

Here are the best decline dumbbell chest fly exercise variations for building bigger and wider chests.

1. One Arm Dumbbell Decline Fly

The single arm dumbbell decline 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.

When performing a one-arm dumbbell fly, it is important to start with the weaker side of your chest.

Dumbbell Decline one Arm Fly

How To Do It

  1. Grab a dumbbell in one hand and lie on your back on a decline bench. Hook your feet into the foot pad or roller.
  2. Extend the dumbbell above your chest.
  3. Slowly lower your arm out to your side until your wrist comes to about shoulder level or slightly above.
  4. Bring your arm back toward the midline of your body, focusing on using your lower pec muscles to draw them back together.
  5. Repeat for as many reps and sets as desired.


  • 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.

2. 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.

Dumbbell Decline Twist Fly

How To Do It

  1. Grab a dumbbell in each hand in each hand with a neutral grip and lie on a decline bench.
  2. 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.
  3. 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.
  4. 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.


  • 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.

Common Mistakes To Avoid

  1. Using too much weight
  2. Failing to engage your core
  3. Arching your back
  4. Lowering the dumbbells too far
  5. Allowing your elbows to drop below your shoulders
  6. Moving too quickly
  7. Failing to maintain proper form
  8. Neglecting the eccentric phase: Lowering the dumbbells slowly and under control.
  9. Not warming up properly

Tips and Technquipe

  • 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.
  • Exhale as you lower the dumbbells, and inhale as you bring them back up.
  • Use different variations of the Decline Dumbbell Fly to add variety to your workout routine.
  • Take a 60-90 second rest between sets to allow your muscles to recover.

Best Alternate of decline dumbbell fly

  1. Decline Dumbbell Bench Press
  2. Cable Chest Fly
  3. Incline Push Ups
  4. Close Grip Medicine Ball Push-Up
  5. Chest Dip
  6. High Cable Fly (High To Low Cable Fly)
  7. Dumbbell Pullover

Frequently Asked Question

How to do a decline dumbbell fly without a bench?

A decline dumbbell fly can be performed without a bench by lying on the floor with your feet elevated on a stable platform.

Decline dumbbell floor fly variation is more challenging because you need to maintain proper form and balance.

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.

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.


The Decline dumbbell fly is an effective exercise for targeting the lower chest muscles. Proper form is essential for maximum safety and maximum benefits.

Decline fly 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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