Cable Decline Fly

Muscles worked

Setup

1. Place a decline bench (set to a 15-30 degree angle) between two cable towers.
2. Set the pulleys to the lowest position or slightly above the floor.
3. Lie back on the bench, securing your feet firmly under the leg pads.
4. Grasp the handles with a neutral grip (palms facing each other) and start with your arms extended out to the sides, level with your lower chest.

How to do it

1. Exhale and bring the handles together in a wide arc toward your hips, keeping a slight, fixed bend in your elbows.
2. Squeeze your chest muscles hard at the bottom of the movement where the handles meet.
3. Inhale and slowly reverse the motion, controlling the weight as you return to the starting position until you feel a deep stretch in your chest.
4. Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second squeeze, 2 seconds up).

Form checklist

• Keep your shoulder blades retracted and pinned against the bench throughout the set.
• Maintain a consistent slight bend in the elbows; do not turn the movement into a press.
• Ensure the movement occurs only at the shoulder joint, not the elbows.
• Avoid clanking the weights or handles together at the bottom to maintain tension.

Pro tips

• To maximize the inner chest contraction, slightly cross your wrists over each other at the bottom of the rep.
• Focus on the 'mind-muscle connection' by imagining you are hugging a large tree to keep the arc wide and effective.

Make it harder

• Incorporate a 3-second isometric hold at the peak contraction (bottom of the movement).
• Perform 1.5 reps by going all the way down, halfway up, back down, and then all the way up.

Frequently asked

What muscles does the cable decline fly work?

The cable decline fly primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the cable decline fly?

The cable decline fly uses cable.

Is the cable decline fly good for beginners?

The cable decline fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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