How to do the dumbbell decline chest fly

Step by step

1. Set the bench at a decline.
2. Grab a pair of light dumbbells and sit on the bench, securing your feet.
3. Keep the dumbbells close to your chest and lie back carefully.
4. Extend your arms, position the dumbbells over your chest, and retract your shoulder blades. Keep your wrists neutral (hands facing one another).
5. Take a breath and bring your arms to your sides, stretching your chest muscles. Keep your elbows slightly bent from start to finish.
6. Bring your arms in, squeeze your chest, and tap the dumbbells at the top as you exhale.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.