Dumbbell Decline Fly

1. Lie on a decline bench with your feet secured, holding a dumbbell in each hand directly above your chest with palms facing each other.
2. Position your arms slightly bent at the elbows, maintaining this angle throughout the movement to protect your shoulder joints.
3. Inhale as you slowly lower the weights in an arc motion away from each other until you feel a stretch across your chest.
4. Keep your lower back pressed against the bench and avoid arching your spine as you lower the weights.
5. Stop the movement when your arms are parallel to the floor or when you feel a comfortable stretch in your chest muscles.
6. Exhale as you contract your chest muscles to bring the dumbbells back up along the same arc path.
7. Focus on using your chest muscles rather than your shoulders or arms to power the movement.
8. At the top position, allow the dumbbells to come close but not touch, maintaining tension in your chest muscles.

Important information

• Keep your wrists neutral (straight, not bent) throughout the entire exercise to prevent strain.
• Avoid lowering the weights too far as this puts excessive stress on your shoulder joints; stop when you feel a good stretch.
• Choose a lighter weight than you would use for flat bench flyes, as the decline position increases the leverage demands.
• Make sure your head, upper back, and glutes remain in contact with the bench throughout the movement for proper support.