decline-cable-fly
Set a decline bench between two low cable pulleys and attach D-handles to each cable. Lie supine on the decline bench, grasping a D-handle in each hand with an overhand grip, arms extended slightly bent above your chest.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Chest
- Injury risk
- Low
Primary muscles
- pectoralis major (sternal head)
Secondary muscles
- anterior deltoid
- coracobrachialis
- serratus anterior
Target muscles
- chest
- shoulder
How to perform
- 1
Set a decline bench between two low cable pulleys and attach D-handles to each cable.
- 2
Lie supine on the decline bench, grasping a D-handle in each hand with an overhand grip, arms extended slightly bent above your chest.
- 3
Engage your core and maintain a slight bend in your elbows, palms facing each other.
- 4
Slowly lower the handles in a wide arc out to your sides until you feel a stretch in your chest.
- 5
Contract your chest to bring the handles back up in the same arc, squeezing your pecs at the top.
- 6
Maintain control throughout the movement, avoiding shrugging your shoulders or locking your elbows.
Safety & form
Train smart. Read these notes before adding heavy load.
