Chest Workout (6) – Chest Fly [Decline]


 If you want a bold look in your pectoral area and ‘lifted’ chest, you should consider this workout. This workout is an isolation (single-joint) exercise which targets mainly the lower part of your pectoral, to give that ‘lifted’ and bold look on your chest. Good bye saggy moobs (man-boobs)!

This workout, like the other chest fly, can be performed using cable, dumbbells, or machine. However, if you prefer using cable to do this workout, you can do it in standing position (as shown in the video below). These steps provided are mainly for decline dumbbells fly.



  1. Lie on an decline bench which is between 30 and 45 degrees. If the angle is too steep (more than 45 degrees), you may end up taking the work away from the chest and working the anterior deltoids (the front of the shoulder) more.
  2. Grab dumbbell in each hand. Your palms are facing inward toward each other. Lie back, keeping the dumbbells close to your chest.
  3. Lift these weights over your chest by extending your arms
  4. Extend both arms to the side of your chest in an arc-like motion, as if you are hugging a giant tree trunk. This should be your finishing position. This arc movement gets its name because the arms “fly out” to the sides.
  5. Sustain a slight bend in your elbows while keeping your hips and shoulders flat on the bench.
  6. After doing so, push the dumbbells back in arc-like motion too in a slow and controlled fashion.
  7. At the peak of the movement, squeeze your pectoral muscles together for one-count if you can.
  8. Do 3 -4 sets of dumbbell fly with each set of 8 to 12 repetitions.





  • The bend in your elbows should be maintained throughout the exercise. However, do not bend your elbow too much.
  • Don’t overstretch your shoulder joints by allowing the weights to pull your arms too far back. It will cause you a shoulder injury
  • Don’t turn the fly movements into press.



Here are some videos tutorial that might help you. Note that these videos are not mine. I picked the best video tutorial to help you guys perform the correct movement of a particular training and gain results.


Decline Chest Fly is a good workout but it has its flaws. If you stay to long on the bench, your blood flow will rush to your head and can cause stroke because your blood is build up in your head. It is recommended for this particular that you use the cable (watch the video above) and make sure that your stance is perfect so you can get the full range motion.

Fitness HQ would recommend first time gym-goer to collect lots of information about weight training by reading books or learning from online materials. Books about strength training can be a lot of help to understand the form and which muscle groups are being worked out by a particular training.

Keep training hard and stay motivated!


Author: Fitness HQ

I used to be an over-weight guy. I tried so hard on different kind of diets (yoyo diets, skipping meals, meal only once a day) and yet I achieved nothing. Until I went to the gym by myself, people looking down at me, learning my way how to lift a weight. It feels great to be able to change my lifestyle, my body and how people see me. I prove that I can be different. I am here to help people that experiences the same problem that I used to have and try to help them achieve their fitness goals. I am happy to lend my hand and my knowledge to be able to change someone's life. Everyone deserves to feel great about themselves!

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