Decline Dumbbell Flyes

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.

Muscles worked

Role	Muscles
Primary	chest
Equipment	dumbbell
Difficulty	beginner
Type	compound

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Clock Push-Up Bodyweight Decline Push-Up Bodyweight Incline Push-Up Bodyweight Incline Push-Up Medium Bodyweight Incline Push-Up Reverse Grip Bodyweight Incline Push-Up Wide Bodyweight

Harder than the Decline Dumbbell Flyes

Plyo Kettlebell Pushups expert · Kettlebell Incline Cable Flye intermediate · Cable Machine Forward Drag with Press intermediate · Other Equipment

Superset the Decline Dumbbell Flyes with

Opposing middle back work — alternate sets without extra rest.

Bent Over Two-Dumbbell Row middle back Bent Over Two-Dumbbell Row With Palms In middle back Dumbbell Incline Row middle back One-Arm Dumbbell Row middle back

Common questions

What muscles does the Decline Dumbbell Flyes work?

The Decline Dumbbell Flyes primarily works the chest. Alternating Floor Press, Around The Worlds, and Barbell Bench Press - Medium Grip train the same muscle, across 11 equipment types.

What equipment do you need for the Decline Dumbbell Flyes?

Dumbbells. Without dumbbells, Clock Push-Up, Decline Push-Up, and Incline Push-Up train the same muscle, and 17 of the catalogue's options for this muscle need no equipment.

Is the Decline Dumbbell Flyes suitable for beginners?

Yes, the Decline Dumbbell Flyes is rated beginner. Plyo Kettlebell Pushups, Incline Cable Flye, and Forward Drag with Press are the progressions from here.

Where should the Decline Dumbbell Flyes go in a workout?

Early — the Decline Dumbbell Flyes is compound, working 1 muscle group, so run it first or second while you are fresh, then superset Bent Over Two-Dumbbell Row and Bent Over Two-Dumbbell Row With Palms In later.

Similar exercises

Alternating Floor Press Kettlebell Around The Worlds Dumbbell Barbell Bench Press - Medium Grip Barbell Barbell Guillotine Bench Press Barbell Barbell Incline Bench Press - Medium Grip Barbell Bench Press - With Bands Resistance Bands