Decline Cable Fly
Decline cable fly for lower pectoral emphasis
ChestIntermediateStrengthFly
At a glance
| Muscles worked | Primary: Lower chest |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Fly |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Lie on decline bench
- Step 2: Grip low cables
- Step 3: Bring arms up and together
- Step 4: Squeeze lower chest
- Step 5: Lower controlled
Equipment
- Cable machine and decline bench optional
Coaching tips
Benefits
Decline cable fly for lower pectoral emphasis
Common mistakes
Overarching back
Make it harder
Pause at contraction
Make it easier
Flat cable fly
Breathing
Exhale squeezing, inhale opening
Build a workout with this exercise
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Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.