Decline Chest Fly - Instructions, Variations & Alternatives

Muscles involved

• Pectorals

• Deltoids

Also known as

• Decline Fly
• Decline Chest Fly

How to perform

Decline Chest Fly - Starting position

Decline Chest Fly - Muscle Under Tension

1. Set up & Starting position (lying, seated or standing with cable machine)
   Lie on a decline bench around 20 to 30 degree angle, secure your feet at the end of the bench.
   Extend arms in front of chest at shoulder width.

2. Eccentric phase
   With a slight bend at the elbow, lower arms in a circular motion to the side in an open arm position.

3. Concentric phase
   Bring weight together in wide hugging motion until hands are nearly together, squeezing the pectorals at the top of the movement and repeat.

Exercise Alternatives

• Chest Fly
• Incline Chest Fly
• Chest Dip
• Decline Chest Press