Cable Decline Fly

Cable Decline Fly

The Cable Decline Fly is a dynamic and effective exercise that primarily targets the chest muscles but also engages the shoulders and triceps. This exercise is commonly performed using a cable machine, making it a great option for individuals looking to add variety to their chest workout and increase overall muscle definition. By adjusting the pulley system on the cable machine to the lowest setting, you can begin the exercise. Standing with your back to the machine, hold the handles with an overhand grip, positioned slightly lower than shoulder height. With a slight bend in your elbows, step forward, creating tension in the cables. As you exhale, imagine hugging a large tree as you bring your hands together in front of your chest. Maintain a controlled movement and focus on contracting your chest muscles throughout the exercise. Keep your core engaged and avoid unnecessary strain on your lower back by maintaining a stable and upright posture. The Cable Decline Fly is an excellent exercise for those looking to build sculpted and strong chest muscles. It allows for a greater range of motion compared to traditional dumbbell flies, ensuring optimal muscle activation. Incorporating this exercise into your routine can also improve shoulder stability and enhance overall upper body strength. Remember to start with a weight that feels challenging yet allows you to maintain proper form. As you become more comfortable, gradually increase the resistance to continue challenging your muscles and promoting growth. Add the Cable Decline Fly to your chest routine and enjoy the benefits of a well-rounded upper body workout.


  • Set up a cable machine with handles attached at a low position.
  • Adjust the weight by selecting an appropriate resistance.
  • Assume a seated position on a decline bench facing the cable machine.
  • Position your feet securely on the footpads of the bench.
  • Grasp the handles with both hands, using an overhand grip.
  • Keep your elbows slightly bent and your palms facing inward.
  • Maintain a slight bend in your knees and engage your core.
  • Start by inhaling and then slowly exhale as you bring your arms forward and together.
  • Imagine hugging a tree and focus on squeezing your chest muscles.
  • Pause briefly at the fully contracted position.
  • Inhale as you reverse the movement and gradually return to the starting position.
  • Repeat for the recommended number of repetitions.
  • Ensure that you maintain control and avoid using momentum throughout the exercise.
  • Remember to use a weight that challenges you without compromising proper form.

Tips & Tricks

  • Focus on proper form and technique to effectively target the chest muscles.
  • Start with lighter weights and gradually increase the resistance to avoid unnecessary strain.
  • Engage your core muscles throughout the exercise for added stability and balance.
  • Control the movement at all times, both on the concentric (lifting) and eccentric (lowering) phases.
  • Maintain a steady breathing pattern, exhaling during the exertion phase and inhaling during the relaxation phase.
  • Maintain a slight bend in the elbows to prevent excessive stress on the joint.
  • Keep your chest up and shoulder blades retracted to maximize the engagement of the chest muscles.
  • Avoid using momentum or swinging your body to lift the weights, as this can reduce the effectiveness of the exercise.
  • Perform the exercise in a slow and controlled manner to fully engage the target muscles.
  • Ensure proper warm-up and stretching exercises before performing Cable Decline Fly to prevent injuries.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine