Decline Cable Flyes

Decline Cable Flyes are a chest exercise and primarily target the lower pectoral muscles. To a lesser degree, they also work the anterior deltoids and triceps.

Equipment

Exercise Rating

How good of an exercise is this with regards to hypertrophy?

Stretch
Overloading
Overall

Introduction

Decline Cable Flyes are a highly effective isolation exercise designed to target the lower portion of the pectoral muscles, enhancing chest definition and overall upper body aesthetics. By utilizing a cable machine set at a high position, this movement allows for a consistent tension throughout the entire range of motion, promoting muscle hypertrophy and improved muscle fiber recruitment. Ideal for intermediate to advanced lifters, decline cable flyes can be seamlessly integrated into a comprehensive chest workout routine to address muscle imbalances and achieve a well-rounded, sculpted chest.

Execution

How to Execute Decline Cable Flyes

Setup

  1. Position a decline bench between two cable pulleys. Adjust the bench to a decline angle of about 30-45 degrees.
  2. Attach D-handle attachments to the low pulleys on each side.
  3. Lie down on the bench with your head lower than your feet, ensuring your back is firmly against the bench.
  4. Grab the handles with a neutral grip (palms facing each other) and extend your arms straight up, keeping a slight bend in your elbows.
  5. Ensure your feet are securely placed on the footrests or the floor for stability.

Execution

  1. Begin by slowly lowering your arms out to the sides in a wide arc, maintaining the slight bend in your elbows throughout the movement.
  2. Focus on stretching your chest muscles as your arms move down and out. Your elbows should not drop below your shoulders.
  3. Once you feel a good stretch in your chest, pause briefly.
  4. Reverse the motion by bringing your arms back up in the same wide arc, squeezing your chest muscles as you bring the handles together above your chest.
  5. Ensure that your arms return to the starting position with the handles close together but not touching.

Finishing

  1. After completing your set, carefully lower the handles back to the starting position.
  2. Release the handles and sit up slowly to avoid dizziness from the decline position.
  3. Stand up and stretch your chest and shoulders to cool down.

Discover More Chest Exercises

There are many other chest exercises that you can use in your training

Barbell Bench PressBarbell Incline PressMachine Chest PressDumbbell FliesDumbbell Bench PressIncline Dumbbell Bench PressDecline Barbell Bench PressDecline Dumbbell Bench PressChest DipsPush-UpsPec Deck MachineCable FlyesDumbbell FlyesIncline Dumbbell FlyesDecline Dumbbell FlyesSvend PressSmith Machine Bench PressGuillotine PressWeighted Push-UpsDeficit Push-UpsWeighted Deficit Push-UpsRing Push-UpsBanded Push-UpsCable CrossoverSingle-Arm Cable FlyesIncline Cable FlyesFloor PressStanding Cable PressBand Resisted Push-UpsExplosive Push-UpsSwiss Ball Push-UpsClapping Push-UpsArcher Push-UpsBodyweight Flyes