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Chest

Decline Cable Fly

The Decline Cable Fly is a strength exercise on a cable machine for your chest. Share of the load in the Zulta muscle model: mid chest 41%, lower chest 27% and front delts 15%.

Also known as: low to high cable fly

Level: IntermediateEquipment: CableSingle-joint (isolation)

How to do it

  1. Place a decline bench centred between two low pulleys and clip a single handle to each cable.
  2. Hook your legs under the pads, take a handle in each hand and lie back with your head at the low end.
  3. Start with the arms open wide beside the chest, elbows slightly bent, palms facing up and in.
  4. Bring the handles up and together over your lower chest in a wide arc.
  5. Lower them slowly back out to the sides until you feel a stretch across the chest.

Tips

  • Keep a small arch in the upper back and the shoulder blades pinned to the bench.
  • Aim the handles toward the bottom of your chest, not over your face.

Common mistakes

  • Straightening and bending the elbows during the rep.
  • Dropping the handles too deep past the level of the bench.
  • Letting the shoulders lift off the bench at the top.

Muscles worked by the Decline Cable Fly

  • Mid chest Primary41%
  • Lower chest Primary27%
  • Front delts Secondary15%
  • Upper chest Minor6%
  • Biceps (short head) Minor4%
  • Serratus anterior Stabilizer4%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A downward line of pull matches the costal fibres. A fly is pure shoulder horizontal adduction with the elbow fixed, so the pec does nearly all the work and the triceps drop out.

Decline Cable Fly alternatives

Same equipment

Different equipment

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Frequently asked questions

What muscles does the Decline Cable Fly work?

Mainly the mid chest and lower chest. The front delts assist.

Is the Decline Cable Fly good for beginners?

The Decline Cable Fly is rated intermediate. If you are new, learn the Cable Crossover first and build up from there.

What is a good alternative to the Decline Cable Fly?

For example the Cable Crossover, High Cable Fly and Dumbbell Decline Fly. They train mostly the same muscles, some with different equipment.

Sources

  • Welsch et al. 2005, JSCR 19(2):449-452 (bench, incline, fly)
  • Solstad et al. 2020, J Sports Sci Med 19(4):645-651 (bench press vs fly)

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