GYMKC
Menu
Get the app

Cable Decline Fly

Chest Front delts Isolation Cable machine
Demo (loops)

How to do it

Starting position

  1. Place a decline bench between both pulleys.
  2. Set both pulleys to the lowest position and attach the handles.
  3. Hook your legs on the bench to secure your body.
  4. Lie back and bring both hands together above your chest to set your starting position.

Movement

  1. With a slight bend in your elbows, open your arms wide to the sides.
  2. Pause where your chest stretches.
  3. Use your chest to bring your hands back together at the top.
  4. At the top, squeeze your chest briefly.

Breathing

Inhale as you open, exhale as you bring them together.

Cautions

  • If you straighten your arms too much, it puts stress on your shoulders and elbows. Maintain a slight bend in your elbows.
  • Keep your shoulder blades against the bench so your shoulders do not shrug up.

Exercise info

Primary musclesChest
Secondary musclesFront delts
EquipmentCable machine
Movement patternIsolation
Rep range10–15 reps
1 similar exercises

Representative exercise: Cable Decline Fly

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.

With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

Get the appMore exercises

Related exercises

Cable Incline Fly (on Stability Ball)HarderCable Kneeling High to Low FlyHarderDumbbell FlySimilar exerciseBand Chest FlySimilar exerciseCable Incline FlySimilar exercisePec Deck FlySame muscle · different equipmentLandmine Floor One Arm Chest FlySame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.