• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Generation Iron

Generation Iron Fitness & Strength Sports Network

  • Movies
  • Original Content
  • Reviews
    • Supplements
      • Pre-Workout
      • Fat Burners
      • Testosterone Boosters
      • Creatine
      • Protein
      • BCAAs
      • Multivitamins
      • Omega-3
      • Joint Supplements
      • Super Greens
      • Meal Replacement
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Foam Rollers
      • Best Massage Guns
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
  • Equipment
    • Cardio
      • Treadmills
      • Best Exercise Bikes
      • Best Stair Climbers
    • Fitness Accessories
      • Best Apparel
      • Best Gym Bags
      • Weightlifting Shoes
    • Strength
      • Best Dumbbells
      • Best Barbells
      • Best Kettlebells
      • Best Squat Racks
      • Best Weightlifting Belts
      • Best Home Gym Equipment
      • Complete Home Gyms
    • Training
      • Best Knee Sleeves
      • Best Wrist Wraps
      • Best Weightlifting Wraps
      • Best Weightlifting Gloves
  • More
    • About Us
      • Our Team
      • Our Experts
    • Advertise
    • Franchise With Us
    • Exercise Guides
    • Athlete Profiles
    • Podcasts
    • Power 30
    • Bodybuilding Awards
    • Supplement Awards
  • Shop
Bodybuilding

The Benefits of Incorporating Decline Dumbbell Flyes for Full Chest Development

by Terry Ramos Published on Nov 9, 2023

incline vs flat bench
This post may contain affiliate links (disclosure policy).

Performing dumbbell flyes at a decline hit the often overlooked lower pec muscles. 

To achieve a sculpted and defined look, it’s crucial to diversify your chest day workouts. Incorporating decline dumbbell flyes, a variation of the dumbbell fly, into your training routine effectively targets the often overlooked lower chest muscles. Expanding your range of motion and fully engaging these muscles can elevate your chest training to new heights.

The decline dumbbell fly is a variation of the standard dumbbell fly, which is an excellent exercise for your chest and shoulder muscles (1). One of the advantages of doing decline dumbbell flyes is that it further reduces the activation of your delts and upper chest, allowing you to focus on overloading your lower chest muscles, which we’ll dive into later. 

This exercise guide looks closer at the decline dumbbell fly and its many benefits. We also share how to do this exercise in proper form and other alternatives that you can use to vary your chest day exercises. Read on for essential things to know about the decline dumbbell fly.

Techniques & Muscles Worked

Decline dumbbell flyes work on your chest muscles, and due to the decline, they primarily work on your lower chest muscles. It also targets your delts and arms for stability. 

You need dumbbells and a decline bench to do the decline dumbbell fly. However, this exercise requires less load than other pressing exercises, so keep that in mind when choosing weight. Below is a step-by-step guide on how to do decline dumbbell flyes.

  1. Set a bench to a decline angle of 30 degrees, and then grab two dumbbells of appropriate weight.
  2. Put your hand on your thighs and lie back on the bench with your head at the lower part with your feet firmly on the ground.
  3. Extend your arms to get to the starting position for a fly. (Your arms will look like you’re about to hug someone.)
  4. Bend your elbows slightly and then brace your core to get into the starting position. 
  5. Raise your arms to extend the dumbbells above your chest. Your palms should face each other, and the dumbbells should be directly above your upper chest at the top of the movement.
  6. Pause before your arms are fully extended, and then slowly lower the dumbbells in a wide arc to return to the starting position and complete the rep.
  7. Repeat for as many reps as you desire.

Benefits of Performing Dumbbell Flyes at a Decline

Decline dumbbell flyes can help you build a stronger physique. You can also use this exercise to support some of your heavier compound lifts. Below are more benefits of performing dumbbell flyes at a decline.

Increase Lower Chest Muscle Mass & Size

The decline dumbbell fly isolates your lower chest. It requires less weight, so it’s best to do more reps. Increasing the reps is a great way to induce hypertrophy and increase muscle mass and size.

Better Chest Definition 

Doing the dumbbell fly at a decline shifts the focus from your upper chest and shoulders. It targets the lower chest around the sternal head instead. This is a portion often neglected by other exercises because of the range of motion required to reach it. The decline dumbbell fly reaches this point, leading to better chest definition.

Better Range of Motion

Regarding range of motion, decline dumbbell flyes increase it. This leads to more muscle growth in your chest as your muscles spend more time under tension (2).

Improved Shoulder Stability & Mobility

Decline dumbbell flyes also work on your shoulders and the muscles surrounding them. This helps to improve your shoulder mobility. Strengthening those muscles also leads to better shoulder stability.

Better Posture & Performance

The angle of the decline dumbbell fly opens up your chest muscles. This can help to reduce tightness in your upper body and work on upper back pain. It also improves your posture and performance as a result. 

Better Isolation

The decline of this exercise better isolates and targets your lower chest. It also helps to prevent excess momentum when doing them. As a result, you have better focus and use your mind-muscle connection to encourage muscle growth (3).

Decline Dumbbell Flyes Alternatives

Ready to vary your chest exercises and hit those lower chest muscles some more? Below are other exercises that work similarly to decline dumbbell flyes.

Decline Dumbbell Bench Press

The decline dumbbell bench press also works on your shoulders, chest, and arms. Plus, just like with the dumbbell incline fly, this routine focuses on the lower part of your chest around the sternal head.

Decline Barbell Pullover

The decline barbell pullover is an exercise for your chest and back. It also focuses explicitly on the pec muscles around the sternal head.

Decline Cable Fly

The decline cable fly is like the decline dumbbell fly, but you’re using a cable machine this time. As a result, fewer of your stabilizing muscles come into play with this exercise. 

FAQs

What muscle does the decline dumbbell fly work?

The decline dumbbell fly works on your chest, arms, and shoulder muscles. See the guide above for a more detailed breakdown of each muscle. 

What are the benefits of dumbbell fly?

The dumbbell fly is an effective exercise for building your chest muscles. It also works on your arms and shoulders.

What is the difference between incline and decline fly?

The incline fly works the upper chest muscles, while the decline fly focuses on your lower pec muscles. Check the guide above for more information on how the decline fly can help you build muscle definition.

Follow us on Instagram, Facebook, and Twitter for more exercise guides! 

References

  1. Welsch, E. A., Bird, M., & Mayhew, J. L. (2005). Electromyographic activity of the pectoralis major and anterior deltoid muscles during three upper-body lifts. Journal of strength and conditioning research, 19(2), 449–452. https://doi.org/10.1519/14513.1 
  2. Mang, Z. A., Ducharme, J. B., Mermier, C., Kravitz, L., de Castro Magalhaes, F., & Amorim, F. (2022). Aerobic Adaptations to Resistance Training: The Role of Time under Tension. International journal of sports medicine, 43(10), 829–839. https://doi.org/10.1055/a-1664-8701
  3. Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7

About Terry Ramos

As a personal trainer and writer, Terry loves changing lives through coaching and the written word. Terry has a B.S. in Kinesiology and is an ACSM Certified Personal Trainer and ISSA Certified Strength and Conditioning Specialist. He enjoys playing music, reading, and watching films when he's not writing or training.

View All Articles

Primary Sidebar

Get the Latest

Stay informed with the latest news, product reviews, & expert advice.

Popular Reviews

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • Performance Lab SPORT BCAA

    The Best BCAA For Bodybuilding Health & Performance Goals

Trending Articles

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

  • Chris bumstead's 2024 workout and diet plan

    Chris Bumstead’s 2025 Complete Bodybuilding Workout & Diet Plan

  • The Ultimate Mike Mentzer Workout and Diet

Popular Now

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • best citrulline supplements

    The Best Citrulline Malate Supplements for Performance and Pump

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

Generation Iron

Generation Iron is the first and only digital network delivering health, fitness, bodybuilding, and strength sports content. We deliver premium content with the biggest names in fitness and provide expert coverage, reviews on top brands, workout tips and trends in the worlds of fitness, health and strength sports.

Strongman Corporation
Vladar

Sections

  • Trending News
  • Original Movies
  • Original Content
  • Supplement Reviews
  • Equipment Reviews
  • Exercise Guides
  • Nutrition Guides
  • Athlete Profiles

More

  • About Us
  • Our Team
  • Our Experts
  • Advertise
  • Franchise With Us
  • Podcasts
  • Power 30
  • Shop

CONTACT

Generation Iron Brands LLC
134 West 29th Street Suite 902
New York, NY 10001
Email: [email protected]

Follow

  • Facebook
  • Instagram
  • X / Twitter
  • YouTube

© 2025 · Generation Iron · Disclaimers · Privacy Policy · Accessibility