Decline Dumbbell Fly

Muscles worked by the Decline Dumbbell Fly

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior Deltoid

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Decline Dumbbell Fly

1. Lie on a decline bench holding dumbbells above your chest.
2. With a slight elbow bend, lower the dumbbells wide to each side.
3. Squeeze the chest to bring them back up.
4. Repeat.

Form tips

• Do not fully lock out the elbows.
• Focus on the stretch at the bottom.

At a glance

Decline Dumbbell Fly in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Cable Fly
• Dumbbell Fly
• Incline Dumbbell Fly
• Machine Chest Fly
• Archer Push Ups
• Banded Chest Stretch
• Barbell Bench Press
• Bench Chest Stretch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "decline-db-fly",
  "name_en": "Decline Dumbbell Fly",
  "name_de": "Negativbank-Kurzhantel-Flys",
  "name_es": "Aperturas con Mancuernas en Banco Declinado",
  "description_en": "An isolation fly movement performed on a decline bench to emphasize the lower chest.",
  "description_de": "Isolations-Flybewegung auf der Negativbank mit Betonung der unteren Brust.",
  "description_es": "Un movimiento de apertura en banco declinado para enfatizar el pecho inferior.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "push_day",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe",
    "requires_bench"
  ],
  "variation_group": "chest-fly",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie on a decline bench holding dumbbells above your chest.",
    "With a slight elbow bend, lower the dumbbells wide to each side.",
    "Squeeze the chest to bring them back up.",
    "Repeat."
  ],
  "instructions_de": [
    "Leg dich auf die Negativbank, Kurzhanteln über der Brust.",
    "Senke die Kurzhanteln mit leichter Ellbogenbeugung weit zur Seite.",
    "Drücke die Brust zusammen, um sie zurückzubringen.",
    "Wiederholen."
  ],
  "instructions_es": [
    "Túmbate en un banco declinado sosteniendo mancuernas sobre el pecho.",
    "Con una ligera flexión de codos, baja las mancuernas ampliamente hacia los lados.",
    "Aprieta el pecho para subirlas de nuevo.",
    "Repite."
  ],
  "tips_en": [
    "Do not fully lock out the elbows.",
    "Focus on the stretch at the bottom."
  ],
  "tips_de": [
    "Die Ellbogen nicht vollständig durchstrecken.",
    "Fokus auf die Dehnung unten."
  ],
  "tips_es": [
    "No extiendas completamente los codos.",
    "Concéntrate en el estiramiento en la posición inferior."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/decline-db-fly-start.webp",
      "peak": "images/flat/decline-db-fly-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "decline-db-fly");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.