Cable Decline Fly

Cable Decline Fly


This exercise involves lying on a decline bench and using cable machines to perform a fly motion, targeting the chest muscles. The decline angle increases the emphasis on the lower portion of the chest.

Muscle Group

Equipment Required

Cable Decline Fly Instructions

  1. Adjust the decline bench to the desired angle.
  2. Attach the cable handles to the low pulleys on either side of the bench.
  3. Lie face up on the bench with your head at the lower end and your feet at the higher end.
  4. Grasp the cable handles with your palms facing each other and your arms extended above your chest.
  5. Lower your arms out to the sides in a wide arc, keeping a slight bend in your elbows.
  6. Stop when your hands are level with your shoulders or slightly below.
  7. Slowly return your arms to the starting position, squeezing your chest muscles as you go.
  8. Repeat for the desired number of reps.

Cable Decline Fly Form & Visual

Cable Decline Fly

Cable Decline Fly Benefits

  • Targets the lower portion of the chest muscles
  • Increases chest strength and definition
  • Improves overall upper body stability and balance
  • Allows for a greater range of motion compared to traditional decline bench press
  • Can be easily adjusted to target different areas of the chest by changing the angle of the cables

Cable Decline Fly Muscles Worked

  • Pectoralis Major (lower fibers)
  • Pectoralis Minor
  • Serratus Anterior

Cable Decline Fly Variations & Alternatives