IsolationDumbbell
Decline Dumbbell Fly
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
3–4 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Lie back on a decline bench set to approximately 15-30 degrees, holding a dumbbell in each hand above your chest
- Secure your feet firmly under the foot pads to prevent sliding down the bench during the exercise
- Start with the dumbbells touching together directly above your chest with your palms facing each other in a neutral grip
- Maintain a slight bend in your elbows (approximately 10-15 degrees) and keep this fixed angle throughout the entire movement
- Take a deep breath in, then slowly lower the dumbbells out to the sides in a wide arc motion, like opening your arms to hug something large
- Continue lowering with control until you feel a deep stretch in your lower chest muscles - your elbows should be level with or slightly below the bench
- Exhale and use your chest muscles to bring the dumbbells back together along the same arc path, focusing on squeezing your lower pecs
- Touch the dumbbells together at the top and squeeze your chest muscles as hard as possible for 1-2 seconds before starting the next repetition
💡Coaching Cues
- ✓
Feel stretch in lower chest
- ✓
Keep elbow angle fixed
- ✓
Arc motion like hugging
- ✓
Squeeze chest at top
- ✓
Control the movement
- ✓
Shoulder blades back
⚠️Common Mistakes
- ✗
Lowering too far
- ✗
Straightening arms
