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Seated Decline Dumbbell Fly

A chest isolation exercise performed in a seated decline position that targets the lower chest muscles through controlled fly movements.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Sit in a decline position with dumbbells held above your chest. Lower the dumbbells in an arc motion to the sides, then return to starting position.

Starting Position

Sit in a decline position with dumbbells held above your chest, ready to perform the fly movement.

Finishing Position

Return to starting position with dumbbells above your chest.

Form Cues

Keep core engaged, control the movement, engage chest, maintain form

Common Mistakes

Using momentum, poor posture, not engaging chest, rushing movement

Progression Tips

Increase weight, add tempo variations, perform standing, try different angles

Regression Tips

Use lighter weight, reduce range, focus on form, perform flat

Safety Notes

Maintain proper form to avoid shoulder strain. Keep core engaged throughout. Stop if you experience shoulder or chest pain.