The decline cable fly, a bodybuilding favorite, is an isolation exercise and are usually performed after big compound lifts, like the bench and decline press.
It is considered to be the perfect finishing move and a great way to focus on your chest after many pressing exercises.
As we all know, a well-shaped chest is one of the most important qualities of a good physique. To build more thickness, muscle, and strength in your lower pecs, here is the best lower chest cable fly exercise that you need to add to your training regime.
Having a well-developed lower chest contributes to the fullness of the upper body and has functional benefits.
Benefits of the Decline Cable Fly
- For people who experience discomfort in their joints during the decline bench press, decline cable chest fly exercises are a great alternative. With proper shoulder-blade stability, the cable changes the angle of the movement enough to limit the potential stress on the joints.
- Decline cable chest fly are more evenly distributed, and you have more of a constant load on your chest muscles throughout the whole range of motion.
- The fly is great because it’s a nice chest opener which teaches scapular retraction. Scapular retraction basically means the ability to pinch your shoulder blades together-an action that’s super important for combating poor posture.
- The cable setup gives your muscles almost uninterrupted time under tension, and a huge pump — each of which can help optimize muscle growth.
- Varying the position of the body and the direction of cable, you can work out various parts of the pectoral muscles.
Decline Cable Fly Muscle Worked
The decline cable flys primarily muscle worked are lower pectoralis major muscles, In addition to its target the main pec muscle.
The decline cable fly has the involvement of several synergist muscles, these muscles include,
- Rhomboids,
- levator scapulae,
- Anterior deltoids, and
- Latissimus dorsi.
A handful of other muscles worked or play the role of stabilizer muscles, include your
- Biceps brachii,
- Brachialis,
- Wrist flexors,
- Obliques, and
- Rectus abdominis.
Decline Cable Fly
Decline Cable fly is one of the most suitable exercises for isolating the lower chest muscles.
Performing this exercise with cables instead of dumbbells allows for constant tension to help in building the lower Chest fibers. This constant tension cannot be achieved with the dumbbells.
Execution Steps
- Set a Decline bench at a 30-degree angle. Lie on the bench with your feet flat on the footpad or the roller.
- Lift your arms straight up from your shoulders and hold the cable handle directly over your chest.
- Slowly lower your arms out to your sides until your wrists come to about shoulder level or slightly above.
- Bring your arms back toward the midline of your body, focusing on using your lower pec muscles to draw them back together.
Tips
- Exhale while you exert.
- Hold and contract the chest muscles when hands are together.
- Set bench at about 30 degrees Decline.
- Vary the position of the bench to hit different angles of the lower chest.
- Hold and contract the chest muscles when hands are together.
- Don’t let your elbows drop too far when you’re in the start position, they should remain in line with your torso.
- Pick a weight that you can control, that’s not too light or too heavy — find what’s right for you.
Set and Reps
- 4-5 Sets
- 8-12 Reps
Standing Decline Cable Fly
The Standing Decline Cable Fly also known as high to low cable fly. It is a variation of the chest fly is a great exercise to target the lower portion of your chest.
High to low cable fly is a machine exercise that primarily targets the chest and to a lesser degree also targets the shoulders and triceps.
Muscles Worked
Primary: Lower pectoralis
Secondary: Anterior deltoid, latissimus dorsi (back), Biceps Brachii, rhomboids.
Execution Steps
- Set both pulleys as High as possible and select the desired weight. In a standing position, grab the handles with a neutral grip.
- Bend slightly forwards, and extend your arms feeling a good stretch in your chest muscles.
- Bend your elbows slightly, Pull your hands (high to low) toward each other in wide arcs in front of you, pausing when your hands touch.
- Slowly lower back to the starting position and repeat for the desired number of repetitions.
Tip
- Ensure you maintain some tension in your abs and don’t allow your lower back to arch excessively.
- Focus on form before choosing a heavy weight.
- Breathe out as you pull the handles together.
Best Alternate of Decline Cable Fly
1. Cable Decline Bench Press
The decline cable chest press is a variation of the decline barbell bench press. Decline cable press is a great compound exercise for your chest, shoulders, and triceps.
Using cables, as seen in the decline cable chest press, allows one to keep constant tension on the target muscle groups throughout the exercise.
2. Decline Dumbbell Fly
The decline dumbbell chest fly is a variation of the dumbbell fly used to target the muscles of the chest. In particular, the decline dumbbell chest fly targets the lower chest due to the decline angle used.
Thanks for reading.
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