Decline Flyes

How to do the Decline Flyes

While lying on an decline bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells overhead in an arc fashion to the top. Reverse the movement on the way down.
Spotter Information:
A spotter can be behind the individual spotting at the elbows.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Chest
  • Pectoralis Major
  • Isolation
  • Dumbbell
  • Upper Body

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
33.3 lbs9.3 43.4 lbs

What is a good starting weight?

Based on an average weight lifted of 33.3 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 16 lbs and aim for 12-15 reps.


Workouts Plans with Decline Flyes

Purpose Type Level
Sport Specific Intermediate
Sport Specific Advanced
Sport Specific Advanced
Muscular Definition Beginner
Hypertrophy Advanced

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.