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Decline Dumbbell Flyes

in Chest Exercise


Main Muscle Worked: Chest

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Decline Dumbbell Flyes - Exercise Guide

Step 1

Hold a dumbbell in each hand.

Step 2

Lie down on the declined bench and secure your legs on it.

Step 3

Place your hands while holding the dumbbells on top of your thighs with your palms facing each other.

Step 4

Extend your arms to your front. Continue until your arms are fully extended and shoulder-width away from each other. Slightly bend your elbows and make sure that your arms remain stationary all throughout this exercise. This is your starting position.

Step 5

Lower your arms to your sides in an arc motion. Continue until your arms are parallel to the floor and your chest muscles are stretched. Inhale as you do this movement.

Step 6

Pause for a moment then raise your arms in an arc motion until you’re back to your starting position. Exhale as you do this.

Step 7

Repeat until the recommended amount of repetitions is achieved.


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