Decline Dumbbell Fly

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Pectoralis Major下部
Secondary Muscles	Deltoids
Stabilizer Muscles	Rectus Abdominis
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Pectoralis Major下部

Secondary Muscles

Deltoids

Stabilizer Muscles

Rectus Abdominis

Grip Muscles

Forearm Flexors

Decline Dumbbell Fly Average Weight [1RM]

Level
Beg.	6 kg (14 lbs)	3 kg (7 lbs)
Nov.	14 kg (30 lbs)	7 kg (16 lbs)
Int.	25 kg (54 lbs)	13 kg (29 lbs)
Adv.	39 kg (85 lbs)	21 kg (45 lbs)
Pro	55 kg (122 lbs)	29 kg (65 lbs)

Level

Beg.

6 kg
(14 lbs)

3 kg
(7 lbs)

Nov.

14 kg
(30 lbs)

7 kg
(16 lbs)

Int.

25 kg
(54 lbs)

13 kg
(29 lbs)

Adv.

39 kg
(85 lbs)

21 kg
(45 lbs)

Pro

55 kg
(122 lbs)

29 kg
(65 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Decline Dumbbell Fly Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	2	7	15	26	39
55	3	9	17	28	42
60	4	10	19	31	45
65	5	11	20	33	47
70	6	12	22	35	50
75	6	13	24	37	52
80	7	15	25	39	54
85	8	16	27	41	57
90	9	17	28	42	59
95	10	18	30	44	61
100	10	19	31	46	63
105	11	20	32	47	65
110	12	21	34	49	66
115	13	22	35	51	68
120	13	23	36	52	70
125	14	24	37	54	72
130	15	25	39	55	73
135	16	26	40	56	75
140	16	27	41	58	76

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	12	21	33	47
20	6	13	24	38	54
25	6	14	25	39	55
30	6	14	25	39	55
35	6	14	25	39	55
40	6	14	25	39	55
45	6	13	23	37	52
50	6	12	22	35	49
55	5	11	20	32	45
60	5	10	19	29	41
65	4	9	17	26	37
70	4	8	15	24	34
75	3	8	13	21	30
80	3	7	12	19	27
85	3	6	11	17	24
90	2	5	10	15	22

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	2	5	10	17	25
45	2	6	11	18	26
50	2	6	11	18	27
55	3	6	12	19	28
60	3	7	13	20	29
65	3	7	13	21	29
70	3	8	13	21	30
75	4	8	14	22	31
80	4	8	14	22	31
85	4	9	15	23	32
90	4	9	15	23	33
95	5	9	16	24	33
100	5	9	16	24	34
105	5	10	16	25	34
110	5	10	17	25	35
115	5	10	17	25	35
120	6	10	17	26	36

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	3	6	11	18	25
20	3	7	13	20	29
25	3	7	13	21	29
30	3	7	13	21	29
35	3	7	13	21	29
40	3	7	13	21	29
45	3	7	12	20	28
50	3	6	12	18	26
55	3	6	11	17	24
60	2	5	10	15	22
65	2	5	9	14	20
70	2	4	8	13	18
75	2	4	7	11	16
80	2	3	6	10	14
85	1	3	6	9	13
90	1	3	5	8	12

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 25-40 Calories
Medium	🔥 40-60 Calories
Hard	🔥 60-80 Calories
Max	🔥 80-100 Calories

Intensity

Calories Burned

Easy

🔥 25-40 Calories

Medium

🔥 40-60 Calories

Hard

🔥 60-80 Calories

Max

🔥 80-100 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Decline Dumbbell Fly Average Weight [1RM]

Decline Dumbbell Fly Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	2	7	15	26	39
55	3	9	17	28	42
60	4	10	19	31	45
65	5	11	20	33	47
70	6	12	22	35	50
75	6	13	24	37	52
80	7	15	25	39	54
85	8	16	27	41	57
90	9	17	28	42	59
95	10	18	30	44	61
100	10	19	31	46	63
105	11	20	32	47	65
110	12	21	34	49	66
115	13	22	35	51	68
120	13	23	36	52	70
125	14	24	37	54	72
130	15	25	39	55	73
135	16	26	40	56	75
140	16	27	41	58	76

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	12	21	33	47
20	6	13	24	38	54
25	6	14	25	39	55
30	6	14	25	39	55
35	6	14	25	39	55
40	6	14	25	39	55
45	6	13	23	37	52
50	6	12	22	35	49
55	5	11	20	32	45
60	5	10	19	29	41
65	4	9	17	26	37
70	4	8	15	24	34
75	3	8	13	21	30
80	3	7	12	19	27
85	3	6	11	17	24
90	2	5	10	15	22

BW	Beg.	Nov.	Int.	Adv.	Pro
40	2	5	10	17	25
45	2	6	11	18	26
50	2	6	11	18	27
55	3	6	12	19	28
60	3	7	13	20	29
65	3	7	13	21	29
70	3	8	13	21	30
75	4	8	14	22	31
80	4	8	14	22	31
85	4	9	15	23	32
90	4	9	15	23	33
95	5	9	16	24	33
100	5	9	16	24	34
105	5	10	16	25	34
110	5	10	17	25	35
115	5	10	17	25	35
120	6	10	17	26	36

Age	Beg.	Nov.	Int.	Adv.	Pro
15	3	6	11	18	25
20	3	7	13	20	29
25	3	7	13	21	29
30	3	7	13	21	29
35	3	7	13	21	29
40	3	7	13	21	29
45	3	7	12	20	28
50	3	6	12	18	26
55	3	6	11	17	24
60	2	5	10	15	22
65	2	5	9	14	20
70	2	4	8	13	18
75	2	4	7	11	16
80	2	3	6	10	14
85	1	3	6	9	13
90	1	3	5	8	12

BW	Beg.	Nov.	Int.	Adv.	Pro
50	2	7	15	26	39
55	3	9	17	28	42
60	4	10	19	31	45
65	5	11	20	33	47
70	6	12	22	35	50
75	6	13	24	37	52
80	7	15	25	39	54
85	8	16	27	41	57
90	9	17	28	42	59
95	10	18	30	44	61
100	10	19	31	46	63
105	11	20	32	47	65
110	12	21	34	49	66
115	13	22	35	51	68
120	13	23	36	52	70
125	14	24	37	54	72
130	15	25	39	55	73
135	16	26	40	56	75
140	16	27	41	58	76

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	12	21	33	47
20	6	13	24	38	54
25	6	14	25	39	55
30	6	14	25	39	55
35	6	14	25	39	55
40	6	14	25	39	55
45	6	13	23	37	52
50	6	12	22	35	49
55	5	11	20	32	45
60	5	10	19	29	41
65	4	9	17	26	37
70	4	8	15	24	34
75	3	8	13	21	30
80	3	7	12	19	27
85	3	6	11	17	24
90	2	5	10	15	22

BW	Beg.	Nov.	Int.	Adv.	Pro
40	2	5	10	17	25
45	2	6	11	18	26
50	2	6	11	18	27
55	3	6	12	19	28
60	3	7	13	20	29
65	3	7	13	21	29
70	3	8	13	21	30
75	4	8	14	22	31
80	4	8	14	22	31
85	4	9	15	23	32
90	4	9	15	23	33
95	5	9	16	24	33
100	5	9	16	24	34
105	5	10	16	25	34
110	5	10	17	25	35
115	5	10	17	25	35
120	6	10	17	26	36

Age	Beg.	Nov.	Int.	Adv.	Pro
15	3	6	11	18	25
20	3	7	13	20	29
25	3	7	13	21	29
30	3	7	13	21	29
35	3	7	13	21	29
40	3	7	13	21	29
45	3	7	12	20	28
50	3	6	12	18	26
55	3	6	11	17	24
60	2	5	10	15	22
65	2	5	9	14	20
70	2	4	8	13	18
75	2	4	7	11	16
80	2	3	6	10	14
85	1	3	6	9	13
90	1	3	5	8	12

BW	Beg.	Nov.	Int.	Adv.	Pro
50	2	7	15	26	39
55	3	9	17	28	42
60	4	10	19	31	45
65	5	11	20	33	47
70	6	12	22	35	50
75	6	13	24	37	52
80	7	15	25	39	54
85	8	16	27	41	57
90	9	17	28	42	59
95	10	18	30	44	61
100	10	19	31	46	63
105	11	20	32	47	65
110	12	21	34	49	66
115	13	22	35	51	68
120	13	23	36	52	70
125	14	24	37	54	72
130	15	25	39	55	73
135	16	26	40	56	75
140	16	27	41	58	76

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	12	21	33	47
20	6	13	24	38	54
25	6	14	25	39	55
30	6	14	25	39	55
35	6	14	25	39	55
40	6	14	25	39	55
45	6	13	23	37	52
50	6	12	22	35	49
55	5	11	20	32	45
60	5	10	19	29	41
65	4	9	17	26	37
70	4	8	15	24	34
75	3	8	13	21	30
80	3	7	12	19	27
85	3	6	11	17	24
90	2	5	10	15	22

BW	Beg.	Nov.	Int.	Adv.	Pro
40	2	5	10	17	25
45	2	6	11	18	26
50	2	6	11	18	27
55	3	6	12	19	28
60	3	7	13	20	29
65	3	7	13	21	29
70	3	8	13	21	30
75	4	8	14	22	31
80	4	8	14	22	31
85	4	9	15	23	32
90	4	9	15	23	33
95	5	9	16	24	33
100	5	9	16	24	34
105	5	10	16	25	34
110	5	10	17	25	35
115	5	10	17	25	35
120	6	10	17	26	36

Age	Beg.	Nov.	Int.	Adv.	Pro
15	3	6	11	18	25
20	3	7	13	20	29
25	3	7	13	21	29
30	3	7	13	21	29
35	3	7	13	21	29
40	3	7	13	21	29
45	3	7	12	20	28
50	3	6	12	18	26
55	3	6	11	17	24
60	2	5	10	15	22
65	2	5	9	14	20
70	2	4	8	13	18
75	2	4	7	11	16
80	2	3	6	10	14
85	1	3	6	9	13
90	1	3	5	8	12