Dumbbell Decline Fly
Also known as: decline dumbbell fly
Skip the guesswork: Dumbbell Decline Fly leans on independent dumbbell loading for pressing power across the chest.
How to do Dumbbell Decline Fly
- Lie on a decline bench with your feet secured and your head lower than your hips.
- Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
- Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Decline Fly Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Decline Fly Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Letting the shoulders roll forward at the bottom
Set the shoulder blades back and down before rep one and hold it there.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Dumbbell Decline Fly
Swap Dumbbell Decline Fly For
Dumbbell Decline Fly — Frequently Asked Questions
How do you do the Dumbbell Decline Fly?
Lie on a decline bench with your feet secured and your head lower than your hips. Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Decline Fly work?
The Dumbbell Decline Fly primarily targets the pectorals. It is classified as a chest exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Decline Fly should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Decline Fly good for beginners?
Yes. The Dumbbell Decline Fly is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Decline Fly?
Try the Drop Push Up, Band Bench Press or the Lever Standing Chest Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Decline Fly the same as the decline dumbbell fly?
Yes. The Dumbbell Decline Fly is also commonly called the decline dumbbell fly. Different gyms and training programs label it differently, but "decline dumbbell fly" refer to this same movement.
