Decline Fly (Cable)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the cable machine to a low position.
   • Attach the handles to the cables and select the appropriate weight.
2. Step 2Position Yourself
   • Lie on a decline bench, securing your feet under the footpads.
   • Grab the handles with both hands and extend your arms above your chest.
3. Step 3Engage Your Core
   • Keep your core tight and your back flat against the bench.
   • Ensure your head is in a neutral position, looking straight up.
4. Step 4Open Your Arms
   • Slowly lower your arms out to the sides, maintaining a slight bend in your elbows.
   • Keep your movements controlled and avoid letting the weights pull your arms too far back.
5. Step 5Squeeze and Return
   • Once your arms are at shoulder level, squeeze your chest muscles and bring the handles back together above your chest.
   • Focus on using your chest muscles to perform the movement.
6. Step 6Repeat
   • Perform the desired number of repetitions, maintaining proper form throughout each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully release the handles and sit up.
   • Ensure you safely adjust the weights and clear the area.