Decline Fly (Cable)

Lie on decline bench. Fly cables together over lower chest. Good for defining lower pec line.

Quick facts

Primary and secondary muscle groups targeted by this movement.

chest

front shoulders

What you need and how to position yourself before starting.

cableadjustable bench

Bilateral

Lying

repsweight

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

Step 1Setup
- Adjust the cable machine to a low position.
- Attach the handles to the cables and select the appropriate weight.
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.
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.
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.
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.
Step 6Repeat
- Perform the desired number of repetitions, maintaining proper form throughout each rep.
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.