Setup
Perform Cable Decline Chest Flys with the Cable machine with adjustable pulleys and the Decline bench
Starting Position
Position yourself on the bench, facing away from the cable machine with handles attached to the low pulleys.
Execution
- Set up a decline bench at a 30-45 degree angle.
- Position yourself on the bench, facing away from the cable machine with handles attached to the low pulleys.
- Grab the handles with an overhand grip and extend your arms out to the sides, slightly bending your elbows.
- Maintain a slight bend in your elbows as you bring your hands together in front of your chest, crossing them over.
- Feel the stretch in your lower chest muscles and then slowly return to the starting position with controlled resistance.
- Repeat the exercise for the recommended number of repetitions.
Cable Decline Chest Flys primarily target the following muscle group:
- Lower chest (Pectoralis major)
- Front shoulders (Anterior deltoids)
- Triceps (to a lesser extent)
Tips on doing this exercise
- Focus on squeezing your lower chest muscles as you bring your hands together.
- Maintain a controlled and stable movement throughout the exercise.
- Control the resistance both on the concentric (bringing hands together) and eccentric (returning to starting position) portions of the movement.
Common Mistakes
Ensure safe and effective execution of Cable Decline Chest Flys by avoiding these common mistakes:
- Using excessive weight that compromises your form and puts unnecessary strain on your shoulder joints.
- Arching your back excessively; maintain a stable and flat position throughout the exercise.
- Bringing your hands together too forcefully, which can lead to strain or injury. Focus on a controlled and smooth movement.
Recommended Ranges
- Hypertrophy (Muscle Growth): Aim for 8-12 repetitions per set, 3-4 sets.
- Strength Development: Aim for 4-6 repetitions per set, 3-4 sets.
