Decline Flyes Primary muscle(s) and equipment Chest, Pectoralis Major, Isolation, Dumbbell, Upper Body 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.

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 Lifted	Average Reps	One Rep Max Average
33.3 lbs	9.3	43.4 lbs

 

How do I figure out 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.