IsolationCable
Decline Cable Fly
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Set a decline bench between two low cable pulleys, secure feet under pads
- Lie back on decline bench and grab handles from low pulleys, palms facing each other
- Start with arms extended out to sides, elbows slightly bent, forming a wide arc
- Keep a fixed slight bend in elbows throughout - do not straighten or bend more
- Bring handles together in a wide arc above your lower chest until they almost touch
- Squeeze your lower chest hard for 1-2 seconds at the top
- Slowly return to starting position with control taking 2-3 seconds
- Feel a deep stretch in your chest at the bottom before bringing handles together again
💡Coaching Cues
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Maintain a fixed, slight bend in your elbows throughout the movement
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Bring the handles together in a smooth arc above your lower chest
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Squeeze your lower chest hard at the top for 1-2 seconds
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Control the descent slowly, taking 2-3 seconds for maximum stretch
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Keep your back firmly against the decline bench
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Focus on using your chest muscles, not your arms
⚠️Common Mistakes
- ✗
Bending your elbows too much - turns it into a press instead of a fly
