PlanWorkouts

Exercise 0158 · REF 7saC5zz

Cable Decline Fly exercise animation

Cable Decline Fly

Category
Chest
Equipment
Cable
Target
Pectorals

A decline angle on a cable fly shifts emphasis toward the lower chest, the mirror image of what an incline fly does for the upper pecs. The cable's constant tension makes this version harder to cheat with momentum than a decline dumbbell fly, where the top of the rep can go slack. It's usually paired with incline work in the same session to hit the chest from both ends.

How to Do the Cable Decline Fly

  1. Adjust the cable machine to a decline position.
  2. Stand facing away from the machine with your feet shoulder-width apart.
  3. Hold the handles with your palms facing forward and your arms extended straight out in front of you.
  4. Keeping a slight bend in your elbows, open your arms out to the sides in a controlled motion.
  5. Pause for a moment at the fully extended position, then slowly return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Decline Fly primarily targets the Pectorals, with Shoulders as the primary synergist muscle group, along with the Triceps.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have cable? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Cable Decline Fly work?
The Cable Decline Fly primarily targets the pectorals, with the shoulders and triceps assisting.
What equipment do I need for the Cable Decline Fly?
The Cable Decline Fly is done with a cable.
What's a good alternative to the Cable Decline Fly?
If you don't have access to a cable, the Archer Push Up targets the same pectorals using body weight instead.