Decline Dumbbell Chest Fly

Lie on a decline bench and hold the dumbbells facing each other over your chest. Start with your elbows slightly bent and your chest open.

Slowly lower the dumbbells out to your sides. Lower only through the range where you feel the lower chest lengthen.

Bring the dumbbells back up while keeping the elbow angle. Bring them together over the lower chest without letting them collide.

Think of bringing the dumbbells together with your lower chest. If you feel only your arms pulling, bend your elbows slightly more and try again.

Lowering the dumbbells too far can bother the front of your shoulders. Do not straighten your elbows; move only through a comfortable shoulder range.

Inhale as you open and exhale as you bring the dumbbells together. Keep your pace steady with your breathing.

Pause briefly at the top to feel stronger engagement in your lower chest. Prioritize your range of motion over weight.