10 Best Decline Dumbbell Flyes Alternatives for No Decline Bench

Decline Dumbbell Flyes are done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell Decline Fly, the Dumbbell Fly and the Hyght Dumbbell Fly.

Decline Dumbbell Flyes

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Decline Dumbbell Flyes

The steps for Decline Dumbbell Flyes themselves, so you can judge how close each substitute below really is.

Pectorals · Dumbbell · Intermediate · Isolation

  1. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  2. Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
  3. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
  4. Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
  5. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

The 10 Best Decline Dumbbell Flyes Alternatives

10 substitutes, ranked by how closely each one matches Decline Dumbbell Flyes on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Decline FlyPlay demonstration

    1. Dumbbell Decline Fly

    95% match

    Pectorals · Beginner · Isolation

    Pick this when you want an easier version that still works the pectorals.

    • Dumbbell
    How to perform it
    1. Lie on a decline bench with your feet secured and your head lower than your hips.
    2. Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
    3. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
    4. Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as Decline Dumbbell Flyes
    • Primary muscle: pectorals, the same as Decline Dumbbell Flyes
    • Equipment: free weights, the same as Decline Dumbbell Flyes
    • Body position: lying on your back, the same as Decline Dumbbell Flyes
  3. Hyght Dumbbell FlyPlay demonstration

    3. Hyght Dumbbell Fly

    95% match

    Pectorals · Intermediate · Isolation

    It uses the same equipment and still works the pectorals.

    • Dumbbell
    How to perform it
    1. Lie flat on a bench with a dumbbell in each hand, palms facing each other.
    2. Extend your arms straight up over your chest, with a slight bend in your elbows.
    3. Keeping a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
    4. Pause for a moment, then reverse the movement and bring the dumbbells back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as Decline Dumbbell Flyes
    • Primary muscle: pectorals, the same as Decline Dumbbell Flyes
    • Equipment: free weights, the same as Decline Dumbbell Flyes
    • Body position: lying on your back, the same as Decline Dumbbell Flyes
  5. Bodyweight Flyes

    5. Bodyweight Flyes

    95% match

    Pectorals · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the pectorals.

    • Ez-barbell
    How to perform it
    1. Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
    2. Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
    3. Place your hands on the bars. This will be your starting position.
    4. Using a slow and controlled motion, move your hands away from the midline of your body, rolling the bars apart. Inhale during this portion of the motion.
    5. After moving the bars as far apart as you can, return to the starting position by pulling them back together. Exhale as you perform this movement.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as Decline Dumbbell Flyes
    • Primary muscle: pectorals, the same as Decline Dumbbell Flyes
    • Equipment: free weights, the same as Decline Dumbbell Flyes
    • Body position: lying on your back, the same as Decline Dumbbell Flyes

How to Choose the Right Decline Dumbbell Flyes Substitute

Match the substitute to your goal, equipment, and shoulder health. For strict isolation choose cables or pec-deck to maintain constant tension and horizontal adduction; cue a controlled 2–3 second eccentric and a half-inch pause at peak contraction to maximize time under tension. If you need more load for hypertrophy pick pressing variations that let you progress weight while keeping elbows slightly tucked to bias the pecs. Prioritize exercises that let you maintain scapular control and a path of motion that produces a clear stretch across the lower pecs.

Decline Dumbbell Flyes FAQ

What muscles does Decline Dumbbell Flyes work?

Decline dumbbell flyes primarily target the pectoralis major with emphasis on the lower (sternal) fibers due to the decline angle; the anterior deltoids and biceps-short head act as secondary stabilizers. You should feel horizontal adduction and a stretch across the lower chest when you lower the weights with controlled scapular retraction.

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