Cable Decline Fly

Setup

1. 01Set a decline bench at roughly 15 to 30 degrees between two cable columns.
2. 02Set both pulleys to their lowest position and attach single-grip handles.
3. 03Hook the feet under the leg pads and lie back holding both handles.
4. 04Start with arms extended over the lower chest, elbows softly bent.

Execution

1. 01Open the arms in a wide arc until a stretch is felt across the chest.
2. 02Keep the same soft elbow bend throughout the descent.
3. 03Sweep the handles back up and together over the lower chest.
4. 04Squeeze the pecs for a beat at the top before the next rep.

Checkpoints

• -Elbow angle stays constant; no pressing motion creeps in.
• -Shoulder blades stay pinned to the bench.
• -The arc stops where the shoulders stay comfortable, not at maximum drop.
• -Handles meet over the lower chest, not over the face.

Common mistakes

• -Bending the elbows on the way down and pressing back up.
• -Dropping the arms so deep the shoulders take over.
• -Letting the cables pull the arms down fast instead of controlling the eccentric.
• -Bouncing out of the stretch position.