Decline Fly (Dumbbell)
Also called Decline Flyes (Dumbbell), Decline Dumbbell Flyes, DB Decline Fly
How to do it
Set the bench to –15 to –20° — a shallow negative is all you need, steeper adds little and makes getting set awkward. Secure your legs and lie back with a dumbbell in each hand pressed over the chest, palms facing each other and elbows slightly bent. Open the arms wide in an arc until the chest stretches, then bring the bells back together over the chest.
Setup
Set the bench around 15-20 degrees decline, secure the legs, and lie back with one dumbbell over each chest side. Keep palms inward, wrists neutral, shoulder blades set, and elbows softly bent.
Where you should feel it
Across the lower and mid chest as the bells come together and through a broad stretch at the bottom, with the front shoulders assisting. Stop before shoulder discomfort.
When to use it
Use for free-weight decline chest hypertrophy with independent loading and a large range of motion. Keep loads moderate for controlled sets of 8-15 reps.