Chest
Dumbbell Decline Fly
The Dumbbell Decline Fly is a strength exercise with dumbbells for your chest. Share of the load in the Zulta muscle model: mid chest 41%, lower chest 27% and front delts 15%.
Also known as: decline dumbbell fly
How to do it
- Set a bench to a slight decline and hook your legs under the pads with a dumbbell in each hand.
- Lie back and press the dumbbells up over your lower chest, palms facing each other.
- Bend the elbows slightly and lock that angle.
- Lower the dumbbells out to the sides in a wide arc until your upper arms are level with the bench.
- Bring them back up along the same arc until they meet over your lower chest.
Tips
- Imagine hugging a large barrel to keep the arc wide and the elbows fixed.
- Keep the shoulder blades squeezed back into the bench.
Common mistakes
- Letting the dumbbells drop below the level of the bench.
- Pressing the weight up with bent elbows instead of sweeping it.
- Clanking the dumbbells together at the top and losing tension.
Muscles worked by the Dumbbell Decline Fly
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A downward line of pull matches the costal fibres. A fly is pure shoulder horizontal adduction with the elbow fixed, so the pec does nearly all the work and the triceps drop out.
Dumbbell Decline Fly alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Dumbbell Decline Fly work?
Mainly the mid chest and lower chest. The front delts assist.
Is the Dumbbell Decline Fly good for beginners?
Yes. The Dumbbell Decline Fly is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Dumbbell Decline Fly?
For example the Cable Crossover, Decline Cable Fly and High Cable Fly. They train mostly the same muscles, some with different equipment.
How do you make the Dumbbell Decline Fly harder?
Add weight or reps, or move on to the Decline Cable Fly and Flat Bench Cable Fly.
Sources
- Welsch et al. 2005, JSCR 19(2):449-452 (bench, incline, fly)
- Solstad et al. 2020, J Sports Sci Med 19(4):645-651 (bench press vs fly)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.