Decline Dumbbell Flyes
A beginner compound strength exercise that works the chest, using dumbbells.
Starting position
End position
How to Do Decline Dumbbell Flyes
- 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.
- 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.
- 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.
- 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.
- Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
Muscles Worked
Alternatives to Decline Dumbbell Flyes
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Decline Dumbbell Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
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2
Dumbbell Flyes
A beginner isolation strength exercise that works the chest, using dumbbells.
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3
Incline Dumbbell Flyes
A beginner compound strength exercise that works the chest, using dumbbells.
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4
Incline Dumbbell Flyes - With A Twist
A beginner compound strength exercise that works the chest, using dumbbells.
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5
Decline Barbell Bench Press
A beginner compound strength exercise that works the chest, using a barbell.
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6
Decline Push-Up
A beginner compound strength exercise that works the chest.
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7
Decline Smith Press
A beginner compound strength exercise that works the chest, using a machine.
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8
Leverage Decline Chest Press
A beginner compound strength exercise that works the chest, using a machine.
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9
Smith Machine Decline Press
A beginner compound strength exercise that works the chest, using a machine.
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10
Dumbbell Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
Frequently Asked Questions
What muscles do decline dumbbell flyes work?
Decline Dumbbell Flyes primarily works the chest.
What equipment do I need for decline dumbbell flyes?
Decline Dumbbell Flyes uses dumbbells.
Decline Dumbbell Flyes: is it suitable for beginners?
Yes. Decline Dumbbell Flyes is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of decline dumbbell flyes?
Decline Dumbbell Bench Press, Dumbbell Flyes, Incline Dumbbell Flyes train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my decline dumbbell flyes reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; decline dumbbell flyes can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Decline Dumbbell Flyes with AI
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