Overhead Pulley Chest Expander on Decline Bench
Decline-bench overhead expander that opens the chest under cable resistance.
ChestIntermediateStrengthFly
At a glance
| Muscles worked | Primary: chest. Secondary: front delts |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Fly |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~26 kcal |
How to do it
- Lie on a decline bench holding cable handles overhead.
- Open the arms in a controlled expanding motion.
- Feel the stretch across the chest.
- Return with control.
- Repeat for desired reps.
Equipment
- Cable Pulley
- Decline Bench
Coaching tips
Benefits
Decline-bench overhead expander that opens the chest under cable resistance.
Common mistakes
Avoid overstretching or losing control of the cables.
Make it harder
Increase weight or slow the tempo.
Make it easier
Reduce the range or weight.
Breathing
Exhale as you open, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 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.