Decline Cable Fly

Exercise / Chest

Decline Cable Fly overview

The Decline Cable Fly is a targeted chest exercise that emphasizes the lower pectoral muscles. By utilizing a decline bench and cable machine, this exercise provides constant tension throughout the movement, contributing to enhanced chest development. Explore the specifications, step-by-step instructions, and variations to make the most of Decline Cable Flyes in your workout routine.

Decline Cable Flyes are designed to isolate and strengthen the lower part of the chest, promoting definition and symmetry in the upper body.

Decline Cable Fly how to perform

  • Step 1: Set up a decline bench between cable towers and adjust the cables to chest height.
  • Step 2: Lie back on the bench, ensuring your head is lower than your hips.
  • Step 3: Grasp the cable handles with an overhand grip, arms slightly bent.
  • Step 4: Open your arms in a wide, controlled arc, bringing the handles together in front of your chest.
  • Step 5: Squeeze your chest muscles at the peak of the movement, then return to the starting position.

Execute each repetition with a smooth and deliberate motion, maintaining constant tension on the chest.

Starting position

Final position

CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.

Exercise Tips

  • Engage your core and keep your back firmly against the bench for stability.
  • Control the speed of the movement, emphasizing the stretch and contraction.
  • Use a weight that allows you to maintain proper form throughout the set.
  • Focus on the mind-muscle connection, concentrating on the chest muscles working.


  1. Single-Arm Decline Cable Fly: Isolate each side of the chest independently for balanced development.
  2. Inward-Focused Flyes: Alter hand positioning to target the inner chest.
  3. Paused Reps: Introduce a brief pause at the peak of the movement for increased time under tension.
  4. Decline Dumbbell Flyes: Combine cable and dumbbell variations for a comprehensive chest workout.