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Decline Dumbbell Fly Strength Standards for Men and Women

Discover how your Decline Dumbbell Fly performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Decline Dumbbell Fly Strength Level

Calculate Your Decline Dumbbell Fly Strength

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Decline Dumbbell Fly Weight Standards

Compare your Decline Dumbbell Fly performance to these weight standards and see where you stand.

LevelWeight
Beginner19 lbs
Novice35 lbs
Intermediate59 lbs
Advanced90 lbs
Elite127 lbs

Decline Dumbbell Fly Bodyweight Ratio Standards

See how your Decline Dumbbell Fly strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.30
Advanced0.50
Elite0.70
LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.20
Advanced0.30
Elite0.45

Decline Dumbbell Fly Standards by Bodyweight

Find the Decline Dumbbell Fly strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs10 lbs21 lbs38 lbs62 lbs90 lbs
120 lbs12 lbs23 lbs42 lbs67 lbs96 lbs
130 lbs13 lbs26 lbs45 lbs71 lbs102 lbs
140 lbs15 lbs29 lbs49 lbs76 lbs107 lbs
150 lbs17 lbs31 lbs52 lbs80 lbs112 lbs
160 lbs18 lbs33 lbs56 lbs84 lbs117 lbs
170 lbs20 lbs36 lbs59 lbs88 lbs122 lbs
180 lbs21 lbs38 lbs62 lbs92 lbs126 lbs
190 lbs23 lbs40 lbs65 lbs96 lbs131 lbs
200 lbs25 lbs43 lbs68 lbs99 lbs135 lbs
210 lbs26 lbs45 lbs71 lbs103 lbs139 lbs
220 lbs28 lbs47 lbs73 lbs106 lbs143 lbs
230 lbs29 lbs49 lbs76 lbs109 lbs147 lbs
240 lbs31 lbs51 lbs79 lbs112 lbs150 lbs
250 lbs33 lbs53 lbs81 lbs115 lbs154 lbs
260 lbs34 lbs55 lbs84 lbs118 lbs158 lbs
270 lbs36 lbs57 lbs86 lbs121 lbs161 lbs
280 lbs37 lbs59 lbs89 lbs124 lbs164 lbs
290 lbs38 lbs61 lbs91 lbs127 lbs167 lbs
300 lbs40 lbs63 lbs93 lbs130 lbs171 lbs
310 lbs41 lbs65 lbs95 lbs132 lbs174 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs9 lbs16 lbs27 lbs42 lbs60 lbs
100 lbs10 lbs17 lbs29 lbs44 lbs62 lbs
110 lbs10 lbs18 lbs30 lbs46 lbs64 lbs
120 lbs11 lbs19 lbs31 lbs47 lbs66 lbs
130 lbs11 lbs20 lbs32 lbs49 lbs67 lbs
140 lbs12 lbs21 lbs33 lbs50 lbs69 lbs
150 lbs12 lbs21 lbs34 lbs51 lbs71 lbs
160 lbs13 lbs22 lbs35 lbs52 lbs72 lbs
170 lbs13 lbs23 lbs36 lbs53 lbs73 lbs
180 lbs14 lbs23 lbs37 lbs54 lbs74 lbs
190 lbs14 lbs24 lbs38 lbs55 lbs76 lbs
200 lbs15 lbs25 lbs39 lbs56 lbs77 lbs
210 lbs15 lbs25 lbs39 lbs57 lbs78 lbs
220 lbs16 lbs26 lbs40 lbs58 lbs79 lbs
230 lbs16 lbs26 lbs41 lbs59 lbs80 lbs
240 lbs16 lbs27 lbs41 lbs60 lbs81 lbs
250 lbs17 lbs27 lbs42 lbs61 lbs82 lbs
260 lbs17 lbs28 lbs43 lbs62 lbs83 lbs

Decline Dumbbell Fly Standards by Age

Discover how Decline Dumbbell Fly strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1517 lbs31 lbs51 lbs78 lbs108 lbs
2019 lbs35 lbs58 lbs88 lbs123 lbs
2519 lbs35 lbs59 lbs90 lbs127 lbs
3019 lbs35 lbs59 lbs90 lbs127 lbs
3519 lbs35 lbs59 lbs90 lbs127 lbs
4019 lbs35 lbs59 lbs90 lbs127 lbs
4518 lbs34 lbs57 lbs86 lbs120 lbs
5017 lbs32 lbs53 lbs81 lbs113 lbs
5516 lbs30 lbs50 lbs75 lbs105 lbs
6015 lbs28 lbs46 lbs69 lbs96 lbs
6514 lbs26 lbs42 lbs63 lbs88 lbs
7013 lbs24 lbs38 lbs57 lbs79 lbs
7513 lbs22 lbs35 lbs52 lbs71 lbs
8012 lbs20 lbs32 lbs47 lbs64 lbs
8511 lbs18 lbs29 lbs42 lbs58 lbs
9010 lbs17 lbs26 lbs39 lbs53 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1511 lbs18 lbs29 lbs44 lbs60 lbs
2012 lbs20 lbs33 lbs49 lbs68 lbs
2512 lbs21 lbs34 lbs50 lbs70 lbs
3012 lbs21 lbs34 lbs50 lbs70 lbs
3512 lbs21 lbs34 lbs50 lbs70 lbs
4012 lbs21 lbs34 lbs50 lbs70 lbs
4512 lbs20 lbs32 lbs48 lbs67 lbs
5011 lbs19 lbs30 lbs45 lbs63 lbs
5511 lbs18 lbs29 lbs42 lbs58 lbs
6010 lbs17 lbs26 lbs39 lbs54 lbs
6510 lbs16 lbs24 lbs36 lbs49 lbs
709 lbs15 lbs22 lbs33 lbs45 lbs
759 lbs14 lbs21 lbs30 lbs40 lbs
808 lbs13 lbs19 lbs27 lbs37 lbs
858 lbs12 lbs17 lbs25 lbs33 lbs
908 lbs11 lbs16 lbs23 lbs31 lbs

Decline Dumbbell Fly Overview

The Decline Dumbbell Fly is a chest isolation exercise performed on a decline bench to target the lower pectoral muscles and enhance upper body strength and definition.

Muscles Worked

Equipment Needed

Decline Bench, Dumbbells

How To Perform the Decline Dumbbell Fly

  1. Set a decline bench at a 30-45 degree angle and lie back with a dumbbell in each hand.
  2. Hold the dumbbells above your chest with your arms extended and palms facing each other.
  3. Inhale and slowly lower the dumbbells in an arc motion until your arms are parallel to the floor, keeping a slight bend in your elbows.
  4. Exhale and squeeze your chest muscles to bring the dumbbells back to the starting position in the same arc motion.
  5. Repeat for the desired number of repetitions, maintaining control and proper form throughout.

Want to perfect your form? Check out our detailed guide on Decline Dumbbell Fly for proper technique and tips.

Pro Tips for Decline Dumbbell Fly

  • Keep a slight bend in your elbows to reduce stress on the shoulder joints.
  • Avoid lowering the dumbbells too far, as this can strain the shoulder muscles.
  • Focus on controlled movements rather than heavy weights to maximize muscle activation.
  • Ensure your back and shoulders remain pressed against the bench throughout the exercise.
  • Modify the angle of the decline bench to vary the intensity and target different parts of the chest.

Compare Other Exercises

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