How to do it
Keep your shoulder blades pinched against the bench throughout each repetition.
- 1
Lie down on a decline bench with a dumbbell in each hand, palms facing each other.
- 2
Lower the weights in a controlled arc, keeping a slight bend in your elbows.
- 3
As you lift the weights back up, rotate your wrists so that your palms face forward at the top.
- 4
Squeeze your chest muscles before reversing the motion and returning to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Incorporate a twist at the top of the fly movement to further engage the chest and add a dynamic element to the exercise.
Common mistakes
- ✕Locking the elbows straight at the top
- ✕Rotating the wrists too early in the lift
- ✕Dropping the weights straight down