Cable Decline Chest Flys

• CATEGORY

  Strength Training

  Chest Training

  Accessory Work

• EQUIPMENT NEEDED

  Incline Bench

  Cable Stack Machine

• LEVEL

  All Levels

Overview

Cable Decline Chest Flys target the lower fibers of the pectoralis major by positioning the cable handles below shoulder height. Despite the name, the bench is set to an incline-the "decline" refers to the direction of cable resistance pulling upward toward the chest. This setup creates an effective angle to isolate the lower chest while maintaining joint-friendly, continuous resistance through the movement.

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Muscles Worked

PRIMARY:

• Pectoralis major

SECONDARY:

• Anterior deltoids

• Biceps brachii (stabilization)

• Core stabilizers

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STEP-BY-STEP INSTRUCTIONS

1. Set an incline bench between two low cable pulleys. Adjust the cables to sit just above the ground.

2. Sit back on the bench, feet flat on the floor, and grab the handles with a slight bend in your elbows.

3. Begin with arms open and angled downward, in line with the direction of the cables.

4. Bring your hands together in a controlled arc above the midline of your torso, squeezing your chest at the top.

5. Slowly return to the starting position without losing control or allowing excessive stretch.

6. Keep the angle of motion consistent and repeat for the desired number of reps.

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Benefits

• Emphasizes lower chest activation with reduced shoulder stress

• Continuous cable tension enhances time under tension

• Builds a more defined and symmetrical chest

• Can be used as a hypertrophy-focused accessory movement in push or chest-specific workouts

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COACHING CUES

• Keep a soft bend in the elbows-arms should arc, not press

• Drive the motion with your chest, not your arms

• Squeeze at the top, then resist the cables on the way back

• Keep wrists in neutral alignment to avoid unnecessary joint strain

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Notes

Cable Decline Chest Flys (using an incline bench and low cables) are a smart, joint-friendly alternative to traditional decline pressing. They specifically target the lower pec fibers through an upward sweeping motion, making them ideal for focused hypertrophy and improved muscle definition in the lower chest.