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Decline Dumbbell Flyes

A beginner strength exercise for the chest, done with a dumbbell.

Decline Dumbbell Flyes: starting positionDecline Dumbbell Flyes: finishing position
Main muscles
Chest
Equipment
Dumbbell
Level
Beginner
Type
Compound
Movement
Push

How to do the Decline Dumbbell Flyes

  1. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  2. Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
  3. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
  4. Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
  5. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Decline Dumbbell Flyes

Questions

What muscles does the Decline Dumbbell Flyes work?

Mainly the chest.

Is the Decline Dumbbell Flyes good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Decline Dumbbell Flyes?

Good alternatives that train the chest: Decline Dumbbell Bench Press, Dumbbell Bench Press, Dumbbell Bench Press with Neutral Grip or Hammer Grip Incline DB Bench Press.

How many sets and reps of the Decline Dumbbell Flyes should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).