Cable Decline Fly

Description

The cable decline fly is a chest isolation exercise performed lying on a decline bench between two high cable pulleys. The decline angle and high pulley path bias the lower (sternal) head of the pectoralis major, providing a peak contraction with constant cable tension. It is an excellent finisher for complete lower-chest development.

Muscle Group

Chest

Equipment Required

Cable

Cable Decline Fly Instructions

Set an adjustable bench to a decline of roughly 15 to 30 degrees and place it between two cable stations with high pulleys.
Attach a single-handle (D-handle) to each high pulley.
Sit on the bench and lock your feet under the leg pads. Grab one handle in each hand and lie back.
Pull your shoulders down and back, plant yourself firmly against the bench, and lift your chest.
Start with the handles held out to your sides at roughly chest height, arms slightly bent. The cables should be under tension at the start.
Bring both handles together in a wide arc down toward your lower chest, ending with the handles touching above your sternum or just below.
Squeeze your chest hard for one second at the peak. Maintain the slight elbow bend throughout.
Let the handles travel back out under control over two to three seconds. Feel the stretch in your chest.