Decline Dumbbell Fly
Using a decline bench (hips higher than head) drastically reduces the amount of shoulder involvement in any chest exercise — hitting the pec muscles almost exclusively. Remember to use a small “scoop” action by starting the lowering phase of the lift with the palms facing away from you, and then turning the wrists and elbows to scoop the weights into a neutral-palms (facing in) position. Keep a slight bend in your elbows throughout the movement.
Program It: Finish your workout with these flys, performing sets of 10 to 12 reps.
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