Pushisolation
DUMBBELL DECLINE FLY
Custom Training: Dumbbell Decline Fly. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.
HOW TO PERFORM
- 1
Secure the legs on a decline bench and start with light dumbbells above the lower chest.
- 2
Bring the arms together in a controlled arc with a small, fixed elbow bend.
- 3
Open slowly through a comfortable chest stretch without forcing the shoulders backward.
THE STANDARD
Custom Training: Dumbbell Decline Fly. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.
COACHING CUES
Keep the elbow angle consistent and avoid shrugging.
COMMON MISTAKES
Using a heavy load that turns the fly into a press.
300WOD STANDARDS
Foundation
Hoplite
Elite
Spartan
CUSTOM TRAINING ONLY
EQUIPMENT
DumbbellBench