Cable Decline Fly: A Better Fly For Working Your Lower Chest

Feature image for cable decline fly post. With an image of a man performing the exercise on left and a graphic of the exercise on the right.

Cable Decline Fly definitely is a top-notch strength training exercise to form your chest. Would you like to acquire the perfect form and grow your Pectoralis Major? You must try our how-to tutorial to help you start out today.

Cable Decline Fly Summary

  • Primary Muscles: Pectoralis Major – Sternal
  • Secondary Muscles: Biceps Brachii, Deltoid – Anterior, and Pectoralis Major – Clavicular
  • Equipment: Cable Machine with Two Single D-Handles
  • Mechanics Type: Isolated
  • Force: Push
  • Utility: Auxiliary
Graphic image of a fit man performing alternate cable triceps extensions.

Cable Decline Fly Instructions

  • Attach two handles to opposite high pulleys.
  • Grab each handle in hand and stand between the pulleys.
  • While standing erect, bend your elbows slightly while internally rotating your shoulders.
  • Now, pull the handles together with your chest near your abdomen, while maintaining your elbows locked.
  • Return the handles to the starting point and allow your chest to stretch a little.
  • Repeat for these flys for a full set.

Video Tutorial

How to: Cable Fly for Lower Chest (High to Low)

Cable Decline Fly Muscles

Target (Agonist)

  • Pectoralis Major – Sternal


  • Biceps Brachii
  • Deltoid – Anterior
  • Pectoralis Major – Clavicular

Dynamic Stabilizers

  • None


Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the cable decline fly exercise highlighted in red and the rest in blue.

Benefits of Cable Decline Fly

The cable decline fly is an ideal exercise for targeting the pectoralis major – sternal, a large muscle in the chest area. This exercise helps to strengthen and tone the sternal head of the pectoralis major muscle, which is responsible for bringing the arms together in front of the body. The cable decline fly also helps to improve shoulder stability and mobility, and can be used to increase strength and power in the chest muscles. Additionally, the cable decline fly helps to reduce the risk of shoulder injury and can be used to improve posture, balance, and coordination.

Tips for Performing Cable Decline Fly

You’ve landed at the right location if you desire to advance your capability to conduct cable decline fly. These tips will get you more from of this effective workout, and help you reap all the benefits it has to offer. In addition to building your chest muscles, increasing movability, and also a reduced possibility of injury can all be accomplished with this exercise. Let’s get started and explore how these suggestions will help you.

  • Keep the back straight: Keeping the back straight while performing the cable decline fly will help ensure that the exercise is being executed properly, which will help maximize the benefits and minimize the risk of injury.
  • Use a moderate weight: Selecting a weight that is challenging but not too heavy will help ensure that you are able to maintain proper form throughout the exercise, allowing for maximum muscle engagement.
  • Control the reps: Moving slowly and deliberately through each repetition of the cable decline fly will help maximize the benefits of the exercise and ensure that you are getting the most out of it.

Benefits and Tips Video

How to Do a Decline Cable Fly | Chest Workout

Frequent Mistakes To Avoid

When conducting cable decline fly, keeping away from typical errors is key to achieving optimal results and preventing injury. Additionally, getting optimal results from this exercise requires proper form, and avoiding make any typical errors can help you to perform the exercise correctly and obtain your desired results. Not only can avoiding these errors increase your strength, but it can also assist in you feeling more assured and motivated when at in the gym. So it is time for you to maximize your results from this exercise and enjoy the benefits of a successful workout.

  • Not setting the cable machine to the correct resistance level: Setting the cable machine to too high of a resistance level can cause strain and potential injury to the user. It is important to set it to a level that is challenging but safe.
  • Not maintaining good posture: Good posture while performing the Cable Decline Fly is essential for both safety and effectiveness. Poor posture can lead to poor form, which can cause muscle strain and incorrect muscle activation.
  • Not keeping the elbows slightly bent throughout the movement: Keeping the elbows slightly bent during the Cable Decline Fly helps to ensure that the user activates the correct muscles and avoids strain on the shoulder joint. If the elbows are kept straight, it can cause incorrect muscle activation and potential injury.

Variations and Complementary Exercises

If you are looking to switch up your routine and add some variety to your workouts, here are a few variations, complementary, or alternative exercises to the Cable Decline Fly. These exercises work similar muscles and can help you achieve a full body workout.

Graphic image of Cable Flys.

Cable Flys: Cable Flys are a complementary exercise to the Cable Decline Fly. They involve using a cable machine to perform chest presses with two independent arms. The two arms move independently, allowing for a more concentrated effort on each individual arm, and can provide a great alternative for those who cannot do the Decline Fly. The Cable Flys also allow for a greater range of motion than the Decline Fly, allowing for a greater challenge and better chest development.

Graphic image of Cable Low Fly.

Cable Low Fly: Cable Low Fly is a great alternative or complementary exercise for the Cable Decline Fly. This exercise focuses on strengthening the chest muscles and the anterior deltoids while also providing a great stretch. The Cable Low Fly requires the user to stand between two cable machines and hold the handles in a slightly bent position. With the arms in a slightly bent position, the user then pushes the handles away from their body, while also squeezing their chest muscles together. This exercise should be done with slow and controlled movements in order to ensure that the correct muscles are being targeted and that the exercise is being performed correctly.

Graphic image of Decline Dumbbell Fly.

Decline Dumbbell Fly: Decline Dumbbell Fly is an effective alternative or complementary exercise to the Cable Decline Fly. This exercise works the same muscles as the Cable Decline Fly, but with added stability. The Decline Dumbbell Fly is performed by lying on a flat bench while holding a dumbbell in each hand. From there, you raise your arms out to the side until they are parallel with the ground and then slowly lower them back down to the starting position. This exercise increases shoulder stability, improves posture, and helps build strength in the chest and upper back muscles. Additionally, it can be done with heavier weights than its cable counterpart, making it a great choice for those looking for an extra challenge.

Check Out These Top Cable Exercises

Graphic image of Decline Dumbbell Twist Fly.

Decline Dumbbell Twist Fly: Decline Dumbbell Twist Fly is a great alternative to Cable Decline Fly. This exercise is done by lying on a decline bench and holding a pair of dumbbells. The arms are then extended out to the sides and then brought together in a twisting motion. The twist engages the obliques as well as the chest, shoulders, and triceps. This exercise also helps to target the muscles in the back and can be used as a complementary exercise to Cable Decline Fly. The Decline Dumbbell Twist Fly can be a great way to build strength and muscle while still getting the same benefits of the Cable Decline Fly.

Graphic image of Dumbbell Fly.

Dumbbell Fly: The Dumbbell Fly is a great complementary or alternative exercise for the Cable Decline Fly. This exercise targets the same muscles as the Cable Decline Fly, but is more functional in nature. The Dumbbell Fly requires you to use your stabilizing muscles to keep the dumbbells in balance while you move through the exercise. This helps to build strength in your chest and upper back, while also improving your core stability. Additionally, it can be performed on a flat or incline bench and can be adjusted to increase or decrease difficulty depending on your fitness level.

Graphic image of Incline Dumbbell Fly.

Incline Dumbbell Fly: Incline Dumbbell Fly is an effective and complementary exercise to the Cable Decline Fly, targeting the chest muscles from a different angle. It is an excellent alternative for those who lack the equipment required for Cable Decline Fly. The Incline Dumbbell Fly is a compound movement that engages both the upper and lower chest muscles, while also working the triceps, deltoids and core muscles. To perform this exercise, lie on a flat bench with your feet firmly planted on the floor. Holding a pair of dumbbells, extend your arms straight up above your chest and then slowly lower them out to the side until your arms are parallel to the floor. Then return to the starting position in a controlled manner. This exercise is great for building strength and stability in the chest muscles as well as developing good posture and balance.

Opposing Complementary Exercises

To maximize the benefits of the Cable Decline Fly, it’s important to incorporate exercises that work the opposing muscles. This will help to strengthen your body and promote balance. Below is a list of exercises that complement the Cable Decline Fly by utilizing opposing muscle groups.

Graphic image of Reverse Fly With Bands.

Reverse Fly With Bands: The Reverse Fly With Bands is a great complement to the Cable Decline Fly as it works the opposing muscle group. It is an exercise that strengthens the posterior deltoid, rhomboids, teres major, and trapezius muscles. The bands provide resistance that increases as you pull your arms apart. This exercise targets the stabilizing muscles in the back and helps to prevent muscular imbalances. When performed correctly, this exercise can help improve posture, shoulder stability, and even reduce shoulder pain. By pairing the Cable Decline Fly with Reverse Fly With Bands, you can target both the front and back of your shoulder for a well-rounded shoulder workout.

Graphic image of T Bar Reverse Grip Row.

T Bar Reverse Grip Row: The T Bar Reverse Grip Row is a great complementary exercise to the Cable Decline Fly. It works the back muscles in the opposite direction, targeting both the lats and the middle and lower trapezius. The motion of the exercise closely resembles a rowing motion, while the reverse grip helps to target the lats and middle back more effectively. When combined with the Cable Decline Fly, which focuses on the chest and front deltoid muscles, these two exercises can help create a balanced workout that will target all of the major muscle groups of the upper body.

Graphic image of Band Rear Deltoid Row.

Band Rear Deltoid Row: The Band Rear Deltoid Row is a great exercise to complement the Cable Decline Fly, as it targets the opposing muscle group of the rear deltoids. This exercise involves standing with the feet hip-width apart, holding a resistance band with both hands behind your back. Keeping the elbows close to the body, draw the band up and back until the elbows are in line with the shoulders. This exercise helps strengthen the rear deltoids which are often neglected in most workouts. By incorporating this exercise into your routine, you can ensure that you are working both your chest and back for optimal muscle development.


The Cable Decline Fly is a great way to tone up your chest and back muscles. With the right instructions, you can use this exercise to help you get fit. Benefits include improved posture, better coordination, and more strength in your chest and back. As with any exercise, it is important to use proper form to maximize results and avoid injuries. With the tips and mistakes given in this article, you are now ready to give the Cable Decline Fly a try! For more fitness tips and advice, be sure to check out our other articles. So what are you waiting for? Get up, get moving, and get fit!

References: Wikipedia | |

Pin image for cable decline fly post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

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