Decline Dumbbell Flys.

Make every rep count.

1. 01

   Grab the dumbbells from the floor with a neutral grip (palms facing each other). Rest one end of each dumbbell in your hip crease, then sit on a decline bench.

2. 02

   Lean back carefully, keeping the weights tucked close to your chest. Take a deep breath and press the dumbbells up to a stable top position.

3. 03

   Set your shoulders: slight shoulder-blade retraction (down and back), chest up. Keep a soft bend in the elbows and hold that same elbow angle throughout.

4. 04

   Lower slowly in a wide arc out to the sides until the dumbbells are around chest level. Stay controlled—don’t let your shoulders roll forward.

5. 05

   Reverse the motion by squeezing your pecs and bringing the dumbbells back up along the same arc.

6. 06

   Stop just short of letting the dumbbells touch at the top, then flow right into the next rep until your set is done.