Dumbbell Decline Chest Fly
What is this machine?
Käsipainoliike: laskeva penkki, rintapunnerrus (fly) on vapailla painoilla tehtävä liike, joka kuormittaa ensisijaisesti Chest.
The exercise suits a beginner: the range of motion is guided and you can start light.
An exercise with free weights demands more stabiliser muscles and balance than the equivalent machine exercise.
Key facts
Primary muscleChest
Secondary muscles–
Equipmentvapaat painot
Movement patternpush
Difficultyeasy
Video📱 Luio
Instructions and video are in the app
This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.
Open in the app⚠️ Most common mistake: Bending the elbows mid-rep so the fly turns into a sloppy press and brings the triceps in. Going too heavy and dropping fast into the stretch, which strains the front shoulders. Clanking the dumbbells together at the top instead of squeezing the chest just short of contact. Skipping the bottom of the range so the chest never gets the stretch the fly is meant for.
💪 Where you should feel it: Mainly in the Chest.
Variations and alternatives
Same muscle and movement pattern with different equipment.
Pec Deckkuntosalilaite
Cable Bench Chest FlytaljalaiteTrain this exercise in Luio
Sets, weights and rest are logged automatically, and Luio suggests your next weight.
Push-Upkehonpaino
Bench Pressvapaat painot
Incline Bench Pressvapaat painot
Dipkehonpaino
Chest Press Machinekuntosalilaite