Decline Dumbbell Fly

Directions:

Preperation/body position

1. Find dumbbells that are of a suitable weight for you to execute the exercise.
2. Sit on end of an decline bench with dumbbells resting on thighs.
3. Lay back onto the bench, whilst bringing dumbbells above you.
4. Lay on the bench with dumbbells in starting position above upper chest area.
5. Alternatively, have someone pass the dumbbells into position is easier.

Excution/Movement

1. Keeping good body posture, bring the dumbbells down, keeping a slight bend in the elbow joint. The reverse action of if you were hugging a tree.
2. Once your upper arms are just below parallel to the ground, contract chest and bring dumbbells to the start position via the same hugging motion.
3. Repeat for desired amount repetitions.

Comments

The decline dumbbell fly is a variation of the dumbbell fly, performed on a decline bench so to target the fibres of the sternal head of the pectoralis major.

The movement of this exercise is similar to that of the standing cable fly. The standing cable fly has the benefit that continuous tension will be placed on the chest fibres during the execution of the exercise. This is somewhat limited with the dumbbell version, as the stress is transferred down the arms once the dumbbell moves higher up the act of motion.
Therefore, it is best to only perform the first 30-40° of the concentric phrase of the exercise, before lowing to the starting position again. This will keep better stress on the chest fibres.

The fly exercise is effective if used as a pre-exhausting exercise for the chest. Simply perform the fly exercise at the start of a chest workout, which will mainly isolate the chest fibres and exhaust them. This will mean the chest is exhausted when it comes to pressing exercises, hopefully causing the chest to fail before secondary muscle groups, such as the triceps brachii and deltoids.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
Lower rep ranges will likely not suit this exercise due to excessive stress placed on joints.