Decline Cable Fly

Body region

• Chest
• Shoulders

Equipment

• Cable Station
• Adjustable Bench

Technique

1. Place a decline bench between two low pulleys, hook your feet under the pads and lie back holding a handle in each hand over your lower chest.
2. Bend your elbows slightly and keep that bend fixed.
3. Open your arms in a wide arc until you feel a stretch across the chest.
4. Bring the handles back together over your lower chest.

Cues

• Keep the shoulder blades pulled together on the bench.
• Control the stretch at the bottom.
• Keep the decline mild so you do not slide or feel blood rush to your head.

Common mistakes

• Pressing the handles up instead of moving in an arc.
• Letting the arms drop below the bench.
• Sitting up too fast at the end; hand the handles back to the pulleys first.

Variations

• Bent-Over Cable Fly
• Incline Cable Fly
• Lying Cable Fly
• One-Arm Cable Fly
• One-Arm Decline Cable Fly
• One-Arm Incline Cable Fly
• Seated Cable Fly

Alternatives

• Dumbbell Fly
• Pec Deck