Decline Dumbbell Fly
On the other hand, a decline bench angles your body down so your arms intersect lower on your chest. As a result, a decline dumbbell fly targets more of the lower chest.
Dumbbell Fly Alternatives
If you don’t have dumbbells, that’s ok. You can do chest flys with cables or machines.
One advantage of these fly exercises is that they provide more constant tension than free weights. This makes it easier to target the inner chest.
Cable Chest Fly
A cable chest fly is typically done in a standing position with the pulley set at about chest height. Form here, the movement is exactly the same as a dumbbell fly and works the entire pectoral muscle.
With cables, you can change the angle of the fly by moving the pulley up or down. A high pulley works more of your lower chest. While a low pulley works more of your upper chest.