Cable Decline Chest Flys

Equipment

Gym Equipment Needed

Muscle Group

Chest

Setup

Set both cable pulleys high (above head height) and attach single handles. Select a weight you can control smoothly—this should feel like an isolation movement, not a press. Stand centered between the stacks and step forward to create steady cable tension.

Starting Position

Grab the handles and take a staggered stance for balance. Lean slightly forward from the ankles (not the waist) and brace your core. Start with your arms out wide in a “T” position with a soft, fixed bend in the elbows. Set your shoulder blades down and back to keep the shoulders stable. Your hands should be slightly above shoulder level with tension on the cables.

Execution

Exhale and sweep the handles down and in in a wide arc, as if “hugging” and pulling toward your lower chest/upper abdomen line. Keep the elbow bend consistent and focus on squeezing the chest at the bottom. Pause briefly at full contraction. Inhale and return slowly along the same path, opening your arms until you feel a strong stretch across the chest while keeping shoulders down and controlled. Repeat for the desired reps with constant tension.

Tips on doing this exercise

Keep “shoulders down and back” the whole time—don’t let them creep forward.

Think “down and in” to emphasize the lower chest line while maintaining control.

Use a 1-second squeeze at the bottom and a slow return (2–3 seconds) for better activation.

Adjust stance distance until you have tension at the start without overstretching.

If shoulders feel uncomfortable, reduce the range slightly and lighten the load while keeping scapular control.

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Common Mistakes

Letting shoulders roll forward or shrug up (loses chest tension and stresses shoulders)

Turning it into a press by bending/straightening elbows too much

Using momentum or stepping/bouncing to move the weight

Pulling too low and losing the chest line (arms drift behind the torso)

Overstretching at the top and hanging on the shoulder joint

Standing too close to the cables and losing tension through the range

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Recommended Ranges

Hypertrophy focus: 3–5 sets of 10–15 reps (controlled, full stretch)

Accessory/pump work: 2–4 sets of 12–20 reps (lighter, constant tension)

Strength-endurance: 3–4 sets of 8–12 reps (moderate, strict form)
Rest 45–90 seconds between sets.

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