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.

In This Exercise:

  • Target Muscle GroupPectoralis Major
  • Type: Strength
  • Mechanics: Isolation
  • Equipment: Cable machine, decline bench
  • Difficulty: Intermediate

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