Exercise library / Chest
Decline dumbbell flyes
Chest · Dumbbells
Sets, reps and RIR
Sets3 to 5
Reps4 to 8
RIR1 to 3
A heavy multi-joint lift with free weights. Keep a rep or two in reserve on most sets so technique holds.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Chest.
Secondary: Front delts.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norsk Nedoverbenk hantelflyes
- Svenska Nedåtlutande hantelflyes
- Dansk Decline håndvægtflyes
- Deutsch Negativ Fliegende (Kurzhanteln)
- Español Aperturas declinadas con mancuernas
- Italiano Croci su panca declinata (manubri)
- Português Crucifixo declinado (halteres)
- Русский Разведение гантелей на скамье вниз головой
- Français Écarté décliné (haltères)
Related chest exercises
- Bench press (barbell)
- Incline bench press (barbell)
- Decline bench press (barbell)
- Close-grip bench press (barbell)
- Landmine press
- Cable crossover
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.