Decline Dumbbell Chest Fly

Decline Dumbbell Chest Fly (video above) is one the best free weight exercise to develop lower chest muscles.

> You start this exercise by lying down on the bench with both the dumbbells over your lower chest and elbows slightly bent.

> Breathe in and lower the weight slowly as if you are trying to open a door, keep your elbows in a fixed position and lower the weight till your elbows are parallel to the floor.

> From here breathe out and bring the weight back to the starting position by contracting your chest muscles.

For starters you can try 2 sets of 10 -15 reps per set.

Important points to keep in mind while performing this exercise –

A. Make sure that you get the weight down slowly, if the weight is coming down too quickly then the shoulder will try and break the fall which will put undue pressure on the shoulder joint hence increasing your chances of shoulder injury

B. Inhale (breathe in) when the weight is going down and exhale (breathe out) when the weight is coming up.


Raghav Pande is New Delhi (India) based Fitness Consultant

He is a Certified Fitness Trainer,Sports Nutritionist and the Winner of “You Tube Next Trainer”

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