Decline Dumbbell Flyes

Chest

Decline Dumbbell Flyes

LevelBeginner EquipmentDumbbell MechanicCompound ForcePush

A decline-bench fly that stretches and then squeezes the lower chest through a wide arc.

Strength

Primary musclesChest

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked6 %

Effort during a set5.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Lie back on a decline bench, feet secured, and take a dumbbell in each hand.
2Press them up above your chest with palms toward each other.
3Allow your elbows a slight, fixed bend.

How to perform

1Swing the weights outward in a broad curve until your chest feels stretched.
2Hold the same angle at the elbows all the way down.
3Reverse the arc and bring the weights back together above your chest.
4Squeeze the chest at the top.