Decline Bench Alternating Chest Flyes
Dumbbell Exercises for the Chest

On this site you can see pictures of many dumbbell exercises for the chest. This page focuses on alternating decline chest flyes.

Using a decline bench increases the emphasis on the lower portion of the chest, and alternating arms increases the emphasis on the core muscles.

Here are the instructions.

Dumbbell Chest Exercises: Decline Bench Alternating Chest Flyes

Starting Position: While lying on a decline bench hold dumbbells in your hands extend your arms and keep your palms facing each other.

Form: Inhale as you lower one dumbbell out to the side. Pause for a brief moment, exhale, and then lift that arm back to the starting position. Then, repeat on the opposite side.

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Personal Trainer Tips: Make sure you engage your core muscles so that your body remains stable throughout, and move in a slow and controlled manner.

You can also do flat bench alternating flyes and incline bench alternating flyes.


Alternating flyes are a great way to increase shoulder stability and core stability while also working your chest muscles.

Upper body exercises are important, but don't neglect your core and stabilizer muscles.

Yours in Health,
Dr. Charles PT/PT

Return to a List the Best Exercises for the Chest

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