Decline Dumbbell Flyes

What it is

This exercise targets your chest muscles by isolating them through a wide arc of motion. You perform it on a decline bench, holding dumbbells in each hand. It is an effective way to stretch and contract the pectoral muscles.

Technique tips

• Maintain a slight bend in your elbows throughout the movement.
• Focus on moving only from your shoulder joint.
• Lower the weights in a wide, controlled arc until you feel a chest stretch.
• Squeeze your chest muscles as you return to the starting position.
• Breathe in as you lower the dumbbells and breathe out as you raise them.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.