Impersonal Trainers

A blog for fitness, nutrition, and motivation.

Decline Dumbbell Flies


1. Position yourself on a decline bench, flat on your back.

2. Have your spotter hand you each dumbbell.

3. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, toward one another.

4. When you lift the dumbbells up together, visualize hugging a giant tree trunk.

5. At the peak of the movement, really squeeze your pecs together for a one-count.

6. Be sure to lower the dumbbells in a slow and controlled fashion.

7. Repeat this movement for as many repetitions as you can until failure.

8. Remember to always use a spotter when performing this and many other free weight exercises.

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3 Comments»

  1/7/10 Workout – Chest « Impersonal Trainers wrote @

[…] on Bowflex – 12×2 7 – Dumbbell Straight Flies on Exercise Ball – 12×2 8 – Decline Flies on Bowflex – 12×2 9 – Incline Pushups on Exercise Ball – 15×2 10 – Seated Punch on […]

  2/1/10 Workout – Chest « Impersonal Trainers wrote @

[…] Exer Ball/Flat Bench 3. Decline Dumbbell Press on Bench 4. Dumbbell Str Flies on Exer Ball/Bench 5. Decline Dumbbell Flies (on Bench) 6. One Arm Press […]

  1/27/10 Workout – Chest « Impersonal Trainers wrote @

[…] B: Dumbbell Bench Press – 3×12 Incline Dumbbell Flies – 3×12 Decline Dumbbell Flies (on Bench) – 3×12 One Arm Press Down – […]


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