Decline Cable Fly

First Of All Thanks For Landing This Article, If You Are Searching for How To Do Decline Cable Fly Properly Then We Must Say You Are In The Right Place. So, Without Getting Into The Query Less Directly Jump On The Decline Cable Fly

Exercise Details:

  1. Force: Pull
  2. Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Biceps Brachii (short head only)
  3. Target muscle: Sternal (Lower) Pectoralis Major
  4. Mechanics: Isolation

How To Do Decline Cable Fly?

  1. Place a decline bench between two low cable pulleys.
  2. Grasp the stirrups (handles) of each pulley.
  3. Lie supine (on your back) on the decline bench, and hook your feet under the pads.
  4. Position the stirrups out to each side.
  5. Flex your elbows slightly.
  6. Internally rotate your shoulders so that your elbows point out to the sides.
Decline Cable Fly


  1. Keeping your elbows slightly flexed.
  2. Exhale as you press the stirrups upward and inward in a hugging motion until they nearly touch over your chest.
  3. Hold for a count of three and squeeze your chest.
  4. Inhale as you reverse the motion and return the stirrups towards the starting position until you feel a mild stretch in your chest or shoulders.
  5. Repeat.

Some Tips:

  1. Keep your elbows slightly flexed.
  2. Keep the movement slow and under control.
  3. Internally rotating your shoulders allows for better isolation of your pectoralis major because it brings the origin and insertion of the muscle into better alignment.

How To Do Decline Cable Fly Video:

Decline Cable Fly
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