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Home » Exercise Guides » Chest

Master the Decline Cable Fly for Chest Growth & Strength

How to do the decline cable fly

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:21 AM EDT

Ask Question?

The decline cable fly is an isolation exercise which builds muscle and strength in the Pectoralis Major (Chest) but the decline position allows for an emphasis on the lower chest. Now, this is not a beginner’s exercise because flyes may place the shoulders in a compromising position and it can be dangerous if not done correctly.

And due to the decline position during the fly, it’s only recommended that intermediate to advanced lifters perform this exercise. Beginners should first practice a flat bench flye before attempting it with a decline angle.

But everyone regardless of training experience should make sure to lift with proper form to protect the shoulder joints during this exercise. So, make sure to include the Decline cable fly in your workout routine for even more muscle stimulus.

Decline Cable Fly Details
Basic Information
Body Part
Chest
Primary Muscles
Anterior Deltoid, Pectoralis major, Pectoralis Minor, Triceps brachii
Secondary Muscles
Rhomboids, Serratus Anterior
Equipment
Cable Machine, Decline Bench, Adjustable Pulley System, Stirrup Handles Or D-Handle Attachments.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Eccentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance12-15
Power3-5
Muscular endurance12-15
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Build Upper Body Strength with the Larsen Press Exercise
  • Archer Pushup: Target Your Chest, Triceps, and Core Effectively
  • Kneeling Bodyweight Tricep Extension: Tone Your Triceps Today!
  • Close Grip Bench Press: Build Massive Triceps and Chest Strength

Exercise Instructions

  1. Place a decline bench between two low single grip cable pulleys.
  2. Then, sit on the bench and grab both pulleys.
  3. Now, lie back so your back is flat against the bench and bend your elbows slightly while your arms are extended by your sides.
  4. Pull the cables together above your lower chest with arms extended and contract your chest muscles. Exhale during this portion of the exercise.
  5. Hold for 2 seconds.
  6. Then, lower your arms back down until you feel a slight stretch in your chest. Inhale during this portion of the exercise.
  7. Repeat for the desired number of reps.

Variations & Tips:

  • You can also do an incline fly using dumbbells as an alternative.
  • Always keep your elbows slightly bent to prevent shoulder injury/ discomfort.
  • Warm-up sufficiently before attempting heavy resistance training with cables.
  • Cables keep constant tension on the muscles which is necessary for maximum muscle hypertrophy.
  • The decline cable fly targets the entire chest area but it places an emphasis on the lower chest.

Watch: How to do the decline cable fly

Interested in measuring your progress? Check out our strength standards for Cable Fly.

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Categories: Chest Exercise Guides
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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