Decline Fly

Cable Decline Fly Exercise

Target Muscle: General or Pectoralis Major, Sternal (Chest)

Workout Mechanics: Isolated | Workout Force: Push Exercise | Utility: Auxiliary

Stablizer Muscle: Biceps Brachii, Brachialis, Triceps Brachii, Wrist Flexors

Synergists: Pectoralis Major, Clavicular, Deltoid, Anterior, Biceps Brachii, Short Head

Decline Fly Instructions

Decline Fly Technique

Grasp two opposing high pulley dumbbell attachments. Lie supine on a decline bench, in the middle and perpendicular to both pulleys. Slightly bend elbows and internally rotate shoulders so elbows are back.

Decline Fly Form

Bring cable stirrups together above upper abdomen in a hugging motion; elbows in a fixed position and shoulders internally rotated so elbows are to the sides. Return to starting position until chest is slightly stretched. Repeat.

Since the incline of a bench does not actually effect the angle of pull as with dumbbells, a similar effect can be achieved on a flat bench if cable stirrups are brought together above upper abdomen instead of chest.

Related Cable Exercises
1. Bench Press
2. Chest Dip
3. Chest Press
4. Chest Press, One Arm
5. Chest Press, Twisting
6. Decline Chest Press
7. Decline Chest Press, Standing
8. Lying Fly
9. Seated Fly
10. Standing Fly