{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Decline Dumbbell Chest Fly",
      "kind": "common"
    },
    {
      "text": "Fly With Dumbbells, Decline Bench",
      "kind": "common"
    },
    {
      "text": "Decline DB Fly",
      "kind": "abbreviation"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "pectoralis-major-abdominal",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major-sternal",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "biceps-brachii",
        "role": "stabilizer"
      },
      {
        "muscle": "serratus-anterior",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "horizontal-adduction",
          "horizontal-abduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "protraction",
          "retraction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-chest-fly"
    ],
    "mechanics": "isolation",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ],
      [
        "adjustable-bench",
        "bench"
      ]
    ]
  },
  "external_ids": {
    "wger": "239"
  },
  "id": "oec:decline-dumbbell-fly",
  "instructions": {
    "setup": [
      "Set an adjustable bench to a 15 to 30-degree decline and secure your legs under the ankle pads.",
      "Grasp a dumbbell in each hand using a neutral grip (palms facing each other) and lie back on the bench.",
      "Press the dumbbells directly over your chest, maintaining a slight, fixed bend in your elbows."
    ],
    "steps": [
      "Lower the dumbbells outward to your sides in a wide, controlled arc, keeping the elbow angle fixed throughout.",
      "Descend until you feel a gentle stretch across your lower chest and shoulders.",
      "Engage your pectorals to reverse the motion along the same wide path until the weights return above your chest."
    ],
    "breathing": "Inhale smoothly as you lower the dumbbells to open the chest; exhale as you bring the dumbbells back together at the top.",
    "cues": [
      "Hug a wide barrel",
      "Keep elbows slightly bent and locked",
      "Squeeze the chest at the top"
    ],
    "common_faults": [
      {
        "fault": "Turning the fly into a press by excessively bending and extending the elbows.",
        "correction": "Lock a slight bend in your elbows from start to finish and move solely from the shoulder joint."
      },
      {
        "fault": "Overstretching the shoulders at the bottom.",
        "correction": "Limit the depth of the descent so your elbows do not drop excessively below bench level."
      }
    ],
    "safety": {
      "precautions": [
        "Use moderate loads to prevent anterior shoulder strain.",
        "Ensure your shins and ankles are firmly locked into the decline bench pads before lifting the weights."
      ],
      "spotter": "recommended"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Decline Dumbbell Fly",
  "previous_ids": [
    "oec:fly-with-dumbbells-decline-bench"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Fly With Dumbbells, Decline Bench",
        "url": "https://wger.de/en/exercise/239/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "wger.de"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dumbbell-fly"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-high-low-crossover"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "position": "supine"
  },
  "status": "active",
  "summary": "An isolation exercise targeting the lower pectoralis major by performing wide arm arcs with dumbbells on a decline bench."
}