How To Do Decline Chest Fly Properly

The decline chest fly targets and strengthens your chest muscles. Additionally, the workout promotes muscle function and improves chest size.

To perform this exercise, you will require a set of two identical dumbbells and a decline bench. Select dumbbell weights that are in line with your fitness needs and endurance level.

How to do the decline chest fly:

  • Start by holding a dumbbell in both hands.
  • Lie on the decline bench ensuring that your head rests on the lower side of the bench. Keep your feet hooked into the foot pads of the bench to promote stability. Your lower back should press into the decline bench. If you are using heavy weights, you can have someone to spot you.
  • Bring your arms up in a semi-circular motion so that the dumbbells are above your chest and almost touching each other. Ensure your elbows are facing outwards and your palms are facing each other. Do not lock your elbows.
  • Lower the dumbbells towards the floor by opening your arms. While doing this, ensure that your arms are parallel to the floor.
  • Repeat the procedure 10 times for 3 sets.

WHAT MUSCLES DOES DECLINE CHEST FLY WORK?

PECTORALIS MAJOR

The decline chest fly works both your upper and lower pectoralis major. Furthermore, the workout grows the muscles, hence improving the appearance of your chest area.

The action of lifting and lowering the dumbbells activates your chest muscles.

ANTERIOR DELTOID

The workout works and strengthens your anterior deltoid muscles. This plays a significant role in promoting stability to your shoulder joints.

Strong shoulder muscles enable you to carry heavy objects.

UPPER ARM MUSCLES

The exercise tones and strengthens your upper arm muscles. They include biceps, triceps, and wrist flexors. These muscles play vital roles in lifting the dumbbells.

Besides, they maintain control of the weights. You might experience strains in these muscles in the beginning. However, through consistency, the strains reduce and the muscles strengthen.

DECLINE CHEST FLY BENEFITS

CHEST DEFINITION

The exercise tones and builds your chest muscles. This enables you to have a well- sculpted chest area, which boosts your self- image and confidence.

Additionally, the routine burns calories in your chest area, hence accentuating your upper body.  For ladies, the exercise helps in building muscles that are located around your breast tissue.

This plays a significant role in lifting and supporting your chest area.

INCREASED STRENGTH

The decline chest fly strengthens your upper body, particularly your chest. Strong pecs enable you to perform daily activities that involve pushing, lifting, squeezing, or holding with ease. Your athletic capabilities also improve.     

IMPROVED MUSCULAR BALANCE

The routine tones and builds your upper body muscles. Therefore, your muscular balance improves and they become more flexible.

IMPROVED POSTURE

The pectoral muscles play a crucial role in promoting good posture. Since the exercise works your pectorals, your posture improves, hence reducing the risk of back or shoulder pain.  

BETTER BREATHING

The decline chest fly promotes better breathing. This is because your pectorals are attached to your ribs and they expand as your breathe during the exercise.

Better breathing promotes good circulation in the body.

ALTERNATIVES TO DECLINE CHEST FLY

BENCH PRESS

The decline dumbbell chest press is a great alternative since it also targets your chest muscles. For this exercise, you will require a weight bench, dumbbell or barbell.

How to do the bench press:

  • Start by lying on the bench ensuring that you are under the bar rack.
  • Press your feet firmly on the floor at and bend your knees at 90 degrees. Your head, shoulders, and butt should be straight and flat on the bench. Your feet should be shoulder width apart.
  • Using the upper hand grip, grasp the barbell. Your arms should be slightly wider than your shoulder width.
  • While locking your elbows, remove the barbell from the rack.
  • Inhale as you lower the barbell to your chest region and pause for a few seconds.
  • While exhaling extend your arms as you push the barbell away from your chest.
  • Perform your desired reps of the exercise.

If you are using heavy weights, you can have someone to spot you in order to avoid injuries. Your gym instructor would be the best.

INCLINE PUSHUP

The incline pushup targets the main chest muscles. For this exercise, you require a flat bench. Alternatively, you can use a raised flat surface, such as a table, heavy, box, or bed.

How to do the incline pushup:

  • Start by standing facing the flat raised surface such as a bench.
  • Place your hands on the edge of the surface ensuring that the distance between them are slightly wider than your shoulder- width. Keep your arms straight.
  • Ensure the rest of your body is inclined and straight.
  • While bending your elbows, lower your chest to the edge of the bench. Do these while inhaling.
  • While exhaling, push yourself away from the bench by extending your arms. The movement should be slow and controlled.
  • Perform 10 to 15 reps for 3 sets.

DECLINE CHEST FLY MISTAKES TO AVOID

MOVING TOO FAST

In some cases, people confuse speed for effectiveness while performing this exercise. Actually, you are exposing yourself to more harm than good while moving too fast.

For instance, you can drop the dumbbells in the middle of the workout or hurt yourself. Furthermore, you fail to stimulate the chest muscles. The movement should be slow and controlled.

WRONG BODY POSITIONING

Proper body positioning is vital for the effectiveness of the decline chest fly. While lying on the bench, avoid lifting your head while performing the exercise.

This inhibits the exercise from engaging your pectoral muscles.

LOCKING YOUR ARMS OUTWARDS

Avoid locking out your arms while performing the movement. This enables your shoulders and elbows to work instead of your pectoral muscles, hence distorting the purpose of the exercise.

LIFTING TOO HEAVY

You should never compromise quality over quantity. Lifting too heavy is a contraindication. Ensure that you lift weights according to your endurance levels to avoid unnecessary injuries.